Tuba – Page 4 – F3 Knoxville

The Princess Bride

January 24, 2023 Biohack

THE SCENE: Cold and frosty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Projectivator
Overhead clap
Imperial Squalker
Tempo merkins
Cherry pickers

THA-THANG:

Run to the parallel bars
20 inverse rows as we sail to the Cliffs of Insanity!
10 Wallpies and go over the pool wall.
1. First one over must say the quote (I swear on the soul of my father, Domingo Montoya, you will reach the top alive).
Left side plank for 30 sec.
1. Why are you smiling?
2. I know something you don’t know.
3. I’m not left handed
Right side plank for 30 sec.
My way is not very sportsman-like
1. Hang from the monkey bars for 1 min.
Run to the bell.
Build immunity to iocane powder.
1. 20 dips
Run to K25 hill and to the top.
Roll down the hill towards the fire swamp.
Run back up and over and leap the fire geyser at the bottom.
Ring of fire as we battle rodents of unusual size.
Squatting ring of fire as we escape the lightning sand.
We are men of action. Lies do not become us.
Death march to the bell as we fall into the pit of despair.
Not to 50! 50 dips
Buddy carry to the playground as we take Westley to Miracle Max
1. Switch out at the parallel bars
If only we had a Wheelbarrow
1. Partner wheelbarrow back and forth to the amphitheater
Mawage is what bwings us togetwar, today
1. Al Gore while we quote the scene (Wuv, twoo wuv also)
The chase! Jail break to the shovel flag. No wammies!
My name is Inigo Montoya. You killed my father. Prepare to die.
1. Overhead clap. In cadence. Until it hurts like you’ve been stabbed in the arms.
To the pain!
1. Ring of fire.

CIRCLE OF TRUST/BOM:

“We are men of action. Lies do not become us.”

Who do we lie to? Others? Ourselves? Our God?

One way we lie to all three is by pretending we will live forever.

Think of your legacy. What do you picture? Money? A business? Heirlooms or possessions?

Which of these will survive 10 years? 20 years? 50? 100? Eternity?

Steve Jobs was one of the most influential people in the world while he lived and continues to be. However, within months of his death, Apple released a product he said they’d never make: the iPad Mini.

Do not lie to yourself and pretend that your material work will leave a legacy for your family. The only true legacy we can leave is by passing our values from the Word of God to others in our lives. The disciples we make will outlive us way longer than any work of our hands.

ANNOUNCEMENTS:
Last week to sign up for Dog tags. Q 101 coming up. Valentine’s week is VQ week.

Proverbs 21:3

January 21, 2023 Skewer

THE SCENE: A little overcast with some rain
F3 WELCOME & DISCLAIMER: Given
WARM-O-RAMA:
The PAX mosey to the front of library and did 10 SSH in cadence… then mosey to the library parking lot and did 10 apple turnover… then mosey to the coupon and carried them back to senior center doing rotation of curls,OHP, FARMER carry
THA-THANG:
20 minute timer

10 and 4 of these excerise wolverine/4 mountain climber
Curls down the hill
Murder bunny up
10 and 4 Iron hulk
Curls down the hill
Murder bunny up

MARY:
Did the cupid shuffle then PAX led heavy core exercise till time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Proverbs 21:3 To do righteousness and justice is more acceptable to the Lord than sacrifice.

Proverbs 21:3 ESV

Mark 4:3-9

MOLESKIN:
God wants us to sow the seeds of his message by living righteous and just. When we sacrifice righteous and justice we are allowing the seeds of the gospel to be choked by the thorns of this life.

Justice Family

January 21, 2023 Mathlete

THE SCENE: Cool start at 30 F, but the sun shone and warmed it right up. Bright and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH
Windmills
LBACs
Grady Corn
Squats
merkins

THA-THANG:

Mosey to the friendship bell
- Pair up – Lazy Dora
- Plank-merkins 50
- Gore-Squats 50
Mosey to the back porch
- Trench runs – 3 tie fighters (each side) then run up to the porch and run the trench
- Repeat three times (Gold leader, Red leader, Red 5)
Mosey to the playground
- Hang out on something for a while
- 10 flutter kicks IC
- Climb and slide
- 10 LBCs IC
- Creep and Crawl
- 10 Big boys IC
Mosey to the ampitheater
- Animal train – bear crawl, crab walk, bunny rabbit, frog hopper
- Joke circle
Mosey to the fountain
- Pair up – Lazy Dora
- Gore-step ups – 60
- Dips – 50
Mosey back to bell – swing on the porch posts along the way

One burpee then ring the bell

MARY:

Box cutters, Heels to heaven

COUNT-OFF & NAME-O-RAMA
2.0s – Nerf, Buttercup, Sunflower, Hotwheels, Mozart, Flo-nase, Mac, Bolt, and Gator
FNG – Speedy Gonzalez
CIRCLE OF TRUST/BOM:

Justice is a word that gets used a lot these days, and it has many meanings. Today, I want to focus us on the way that is most effective in our everyday life. It has a lot to do with the way we treat others, and I think of it in two big ways: I do at least my fair share of the work and I don’t take more than my fair share of the good stuff.

When there is work to do, a person of justice works hard to carry an equal part of the load. Don’t hold back and see if maybe somebody else will do it for you. Don’t try to find the easy part to do while someone else does the hard part. Just step up, do your best, and work to help finish the job.

Likewise, when there is something good to be had, a person of justice is careful only to take what is right. Pay attention to how much others will get. No tricks to get extra. No excuses like “I’m hungrier”, “I didn’t get any last time”, “He got too much, so I should, too”.

Finally, I want to make clear that this is focused on how I behave. It’s not about making sure someone else does their fair share. It’s not about putting myself in charge of how much everyone gets. And it certainly isn’t about making everyone else do what I think is right. It’s just focused on making sure I am doing the right thing.

This is not to say that there is no place for you to seek justice for others, but before we do that we must first do the work of enforcing justice upon ourselves.
MOLESKIN:
This went pretty well, almost felt too organized for a family workout.
ANNOUNCEMENTS:
We will shoot for another one February 4th unless the weather stops us, then we will just move it to the next week until we get one.

Shamrock – Living House

January 18, 2023 Anchorman

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

Run in circles

Side shuffle then reverse

High knees

Butt kicks

Tie Fighters X10

Cherry Pickers x3

Side Straddle hop (IC) 4 CT x 10

Quad Stretch

THA-THANG:

Mosey to rock pile

Grab 2 rocks

Butterflies – 60 seconds

Twinkletoes with rocks held out – 60 seconds

Butterflies – 30 seconds

Curb squats – rocks out in front – 60 seconds

Drop the rocks and mosey to the middle school across the street

—-

Stop halfway for 50 curb dips

—-

Battle Buddy

#1 does line hopping while #2 runs up and down the stairs

Switch, then hold plank for the 6 before we move to the next round

#1 does flutter kicks while #2 runs up and down the stairs

Switch, then then hold plank for the 6 before we move to the next round

#1 does Big Boys while #2 runs up and down the stairs

Switch, then then hold plank for the 6 before we move to the next round

#1 does LBCs while #2 runs up and down the stairs

Switch, then then hold plank for the 6 before we move to the next round

#1 does American Hammers while #2 runs up and down the stairs

Switch, then then hold plank for the 6 before we move to the next round

#1 does a 6” leg lift while #2 runs up and down the stairs

Switch, then then hold plank for the 6

Head back to Catholic – Stop halfway for 50 more curb dips

CMU work on the way back

* AMRAP: CMU bench press, curls, then rows.

Walk back halfway then run at 75% to the flag.

MARY:

Buns of Steel each leg x10-4-count

Word:
COUNT-OFF & NAME-O-RAMA
14 – Baby Boomer, Tailhook, Tuba, Voo Doo, Skid Mark, Caveman, Curry, Betty, Mandolin, Honeydew, Slappy, Mermaid, Anchorman, Shuttlecock
CIRCLE OF TRUST/BOM:

Quote from CS Lewis about God’s work in you. God’s work in you can be painful and not easy. The work shows that he cares. He is 100% holy so he builds a palace worthy of his holiness.

“Imagine yourself as a living house. God comes in to rebuild that house. At first, perhaps, you can understand what He is doing. He is getting the drains right and stopping the leaks in the roof and so on; you knew that those jobs needed doing and so you are not surprised. But presently He starts knocking the house about in a way that hurts abominably and does not seem to make any sense. What on earth is He up to? The explanation is that He is building quite a different house from the one you thought of – throwing out a new wing here, putting on an extra floor there, running up towers, making courtyards. You thought you were being made into a decent little cottage: but He is building a palace. He intends to come and live in it Himself.”

― C.S. Lewis, Mere Christianity

“Friendship … is born at the moment when one man says to another “What! You too? I thought that no one but myself . . .”

― C.S. Lewis, The Four Loves

The courage to lead

January 12, 2023 Mathlete

THE SCENE: Warm for January, low 50s and damp. Something like Ideal gloom with a waning gibbous overhead
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Projectivators
Tempo Squats
LBACs
Tempo Merkins
Fence Steppers
Grady corn

THA-THANG:

Mosey to the parallel bars and have each man handwalk the parallel bars
Mosey to the pool wall
- Wall sit-ups – All PAX wall sit then do a wall-up upon command.
- Repeat 5 times
Mosey to recruiting center
- Relocate the entire block stack to the corner of the lot. TO move each block:
  - 20 plyo-merkins or thrusters to farmer carry each block
  - 20 4-ct heavy freddies or flutters to lunge the block
  - 20 swings or good mornings to rifle carry the block
- Relocate the poles likewise in pairs
  - 20 golden arches then shoulder carry
- Then move everything to the other corner of the parking lot
- Then put it all back where we found it
RTF

MARY:
11 Heels to heaven, 11 American Hammers
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

On Saturday, I was fortunate to attend the convergence down at Bombshelter and, among several benefits, hear a message from Cap’n Crunch, one of the OG founders of F3 Knoxville. His message was framed with four points on how to improve personal leadership:

Resist Passivity
Expect Long-term Gains
Accept Responsibility
Lead Courageously

While any one of these points could serve as the jump-off point, today I am focusing on Lead Courageously. Unlike some other virtues, like temperance or fortitude, Courage is a word that still gets a fair bit of use in the modern cultural lexicon. Pretty much no matter who you are or how you view the world, everyone agrees that courage is virtuous, because everyone agrees that there are things which ought to be done that fear prevents us from doing. Now, Cap’n Crunch noted, and it bears repeating here, that courage is not the absence of fear. If you are not afraid, then you have no need of courage. Rather, courage is fortitude to endure fear which makes possible justice despite opposition, temperance in the face of temptation, and prudence which sees future peril but is not diverted. C.S. Lewis, in the voice of Screwtape, put it this way:

“Courage is not simply one of the virtues, but the form of all virtues at the testing point, which means, at the point of highest reality. A chastity, or honesty, or mercy, which yields to danger will be chaste or honest or merciful only on conditions. Pilate was merciful till it became risky.” – Screwtape

Obviously, having courage is great, but how do I get it?

There is more than one way to answer this question, but today I want to focus on one that we moderns somehow often neglect: From the men at your side. Ever notice what lies at the center of this word: en-COURAGE-ment From time immemorial, men have been facing challenges in groups, even when it provides no pragmatic advantage. In fact, this reality lies at the very heart of F3. By facing our challenges together, with shields locked, we muster courage which we do not individually merit. Do not neglect to engage this resource, for:

36 “But about that day or hour no one knows, not even the angels in heaven, nor the Son, but only the Father.37As it was in the days of Noah, so it will be at the coming of the Son of Man.38For in the days before the flood, people were eating and drinking, marrying and giving in marriage, up to the day Noah entered the ark;39and they knew nothing about what would happen until the flood came and took them all away. That is how it will be at the coming of the Son of Man. (Matthew 24:36-39)

No one knows the future. If you desire to lead, you must either be naïve to this or courageous to face it.
MOLESKIN:
I am deeply grateful to have had the opportunity to lead you fine men this morning. Coming out of a bewildering day, you helped bring me back to center. Truly grateful for your fellowship today and always.
ANNOUNCEMENTS:
Convergence at Rampart Saturday to finish his VQ and honor his memory. Receiving of friends is 3-5 at South Harriman Baptist Church, Funeral at 6. Burial will be Sunday at 2 pm at Bookwalter Cemetery in Knoxville.