F3 Knoxville

Tag: Wilbur

Accelerate Your King: You vs You Workout 3 – The Victim & the Tyrant

THE SCENE: A splendid 60 degrees with 16+mph gusts!

F3 WELCOME & DISCLAIMER: Dutifully delivered.

WARM-O-RAMA:

  • SSH x15
  • Willy Mays Hayes x10
  • 3rd Grade Exercise x10 (a quick-paced “cherry” picker with a clap at the top)
  • Knoxville Cherry Pickers x3 (because the PAX protested)
  • Tempo Merks x10
  • Tempo Squats x10
  • Tennessee Rocking Chair x10
  • Shoulder Burn
    • LBAC x10
    • RLBAC x10
    • Grady Corn x10
    • Moroccan Night Clubs x10
    • Hallelujahs x10
    • Chattanooga Cherry Pickers (or Jerusalem Olive Pickers) x10
      • Grapes wound up in there somewhere but we were swiftly reminded that they grow on vines. Outnumbered’s horticultural privy has finally come in handy.

THA-THANG:

Line up at 1st line
Start the timer.

All PAX perform each exercise for 1 full minute (no rest interval between sets).

After each 50 reps, move forward one line – but continue doing the exercise until the minute timer rolls over.

Immediately following the 10th set (no rest), perform 5 minutes of CMU Thrusters (keep counting toward your total # of reps).

Exercises are;
1-minute of CMU OHP
1-minute of CMU Goblet Squats
1-minute of CMU Bent Over Rows
1-minute of CMU BBS
1-minute of CMU Biceps curls
1-minute of CMU Lunges
1-minute of Derkins (feet elevated on CMU)
1-minute of CMU LBCs
1-minute of CMU Triceps extension
1-minute of CMU Deadlifts
5-minutes of CMU Thrusters

Record 1st Round # of reps
Rest 3 minutes

Now…REPEAT the full routine – starting over with your rep count.

MARY:

No time but she would have been a welcome relief if we had.

CIRCLE OF TRUST/BOM:

When committing to a discipline or stopping a habit, one is likely to meet one of two characters; the tyrant or the victim. Often one will quickly morph into the other at the drop of a hat. They live in your head. The tyrant will cause one to overcommit for a period of time until failure, then completely berate you with guilt, and cause you to completely give up. The victim (often will take over at this point) and baby you to the point that you don’t think you can even live up to said commitment. But it’s ok because you’re special and it loves you no matter how much of a sadclown you become.

How does one find balance between the two? How much grace should one give themselves in the face of failure? How much discipline should one enforce without becoming a tyrant?

Marcus Aurelius in his Meditations said the following…

“When force of circumstance upsets your equanimity (composure/balance), lose no time in recovering your self-control, and do not remain out of tune longer than you can help. Habitual recurrence to the harmony will increase your mastery of it.”

Brian Johnson calls this the “Equanimity Game”. How can you recover your self-control as fast as you can?
Great men aren’t flawless. They just recover faster than you can even see it.

YHC learned as an FNG that when standing on one foot stretching your quads, you can’t be looking all over the place. One must focus on a central point out in front of you. The same is true in this sense. Finding balance is about focusing on a central point and to be grounded to it.

As Christian men, our central point is this…
Romans 8:1 – “Therefore, there is now no condemnation for those who are in Christ Jesus.”

1 John 1:9 – “If we confess our sins, he is faithful and just and will forgive us our sins and purify us from all unrighteousness.”

Jesus wasted no time in reinstating Peter. John 21:15-ff reads…

When they had finished eating, Jesus said to Simon Peter, “Simon son of John, do you love me more than these?”  “Yes, Lord,” he said, “you know that I love you.” Jesus said, “Feed my lambs.”
16 Again Jesus said, “Simon son of John, do you love me?”He answered, “Yes, Lord, you know that I love you.” Jesus said, “Take care of my sheep.”
17 The third time he said to him, “Simon son of John, do you love me?”Peter was hurt because Jesus asked him the third time, “Do you love me?” He said, “Lord, you know all things; you know that I love you.” Jesus said, “Feed my sheep.
18 Very truly I tell you, when you were younger you dressed yourself and went where you wanted; but when you are old you will stretch out your hands, and someone else will dress you and lead you where you do not want to go.”
19 Jesus said this to indicate the kind of death by which Peter would glorify God. Then he said to him, “Follow me!”

Don’t become a tyrant to yourself.
Don’t give in to the bullying and become your own victim.

Receive the grace. Receive the discipline. Recover quickly and move forward.

MOLESKIN:

  • Who’s idea was this? That was a smoker!
  • Apologies to the poor man that sat confused in his car wondering what kind of cult we are.
  • FYI, we are gym bros, Kiwanis Club, Boy Scouts, and Toast Masters without the dues.
  • Pax are still struggling to find the words to describe Piston’s last Q. 🙂
  • “Were they teenagers?”

ANNOUNCEMENTS:

  • 14 HCs last night! EXCELLENT job, gentlemen. All part of the psychology! Let’s go!
  • Rampart gear ordered. Will update when it hits the gearstore.
  • CPR Training April 13, 6pm at the Preserve. Cost $80. See Wilbur for details.
  • AED GoFundMe is ready to go. Lucille has order med supplies.
  • Escape from Haw Ridge – April 14 starting at 8pm. See Slack for details and to sign up.
  • QCal – Monday: Spielburg!!! | Wednesday: Wingman | Saturday: Piston
  • VQ April 10 – Fridge!!! Let’s blow it out!
  • Ruck Opportunities Tuesday and Thursday this week. See Lucille.
  • Rock Climbing date forthcoming. See Binks.
  • Shield Locks – DO IT!!! Bravo Group now recruiting. See Piston.

Piston’s Derriere Destroyer

THE SCENE: 45 degrees and drizzling rain (about to rain hard). Wonderful day to start with a gloom sess.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10x of the following:  SSH; Tempo Merkins; Tempo Squats; WMH; Chattanooga Pickers; Moroccan Night Clubs; Knoxville Pickers; finish with Undertakers.
THA-THANG:
Mosey to pavilion.

  • 1 burpee; 2 “Nancy Kerrigan” (Crossover back lunge – think skating); 3 Pickle Pointers
  • 2 burpees; 4 “NK”; 6 PP
  • 3 burpees; 8 “NK”; 12 PP

Continue this model until round 5 modify to 20 NK and 50 PP each round while continuing to add burpees.

At round 9, hold a glute bridge for 3-4 minutes, if you don’t break, you can skip round 10 of burpees.

Continue until round 12 of burpees.  For rounds 11 and 12, change PP to Fire Hydrants (25 per side).

MARY:
Hold Al Gore for 1 minute.  30 second glute stretch each side; 30 second adductor stretch each side; 30 second forward stretch for hamstrings.
COUNT-OFF & NAME-O-RAMA

14 HIMs in the gloom today.

CIRCLE OF TRUST/BOM:
Leadership many times means having to think on the fly and be able to articulate things off the top of your head.  Abraham Lincoln was one of the best at extemporaneous speaking.  But Lincoln’s secret was that he actually practiced speaking extemporaneously – whether verbal or non-verbal in his preparation.

And while there may be times when we are completely taken off guard by something, as leaders we need to be ready to lead – with verbal and non-verbal leadership.  So care must be given in our preparation even if we never have the opportunity to demonstrate our preparedness.

1 Peter 3:15 states, “but in your hearts regard Christ the Lord as holy, ready at any time to give a defense to anyone who asks you for a reason for the hope that is in you.”

Working through scenarios of preparedness is something we should do in several areas of life, whether for work, home, F3, and our Christian walk.  Be ready to lead.

MOLESKIN:
Praises for new babies; prayers for Ride Along (sick) and Binks (House Hunting).
ANNOUNCEMENTS:
Binks to update Slack about 2nd F opportunity for rock climbing gym in Knoxville, discussed Ruck prep, and discussed purchase of AED during coffee.  Reviewed who was on Q over the next couple of glooms.

Repetition makes perfect punishment

THE SCENE: Dang that was cold……
F3 WELCOME & DISCLAIMER

obligatory ✅
WARM-O-RAMA:
SSH – 15

merkin tempo – 5

SSH – 10

squat tempo – 5

SSH – 5

knoxville cherry picker – 5

SSH – 10

Willie Mays Hayes – 6

SSH – 15
THA-THANG:
Mosey to pavilion

  • 50 bench dips
  • 50 toe merkins
  • 40 bench dips
  • 40 toe merkins
  • 30 bench dips
  • 30 toe merkins
  • 20 bench dips
  • 20 toe merkins
  • 10 bench dips
  • 10 toe merkins

Mosey to bleachers

  • 50 Merkins
  • Box jump to top of bleachers, walk back down
  • 40 Merkins
  • Box jump to top of bleachers, walk back down
  • 30 Merkins
  • Box jump to top of bleachers, walk back down
  • 20 Merkins
  • Box jump to top of bleachers, walk back down
  • 10 Merkins
  • Box jump to top of bleachers, walk back down

Mosey to Dugout

  • 60 second wall sit
  • 60 second plank
  • 50 second wall sit
  • 50 second plank
  • 40 second wall sit
  • 40 second plank
  • 30 second wall sit
  • 60 second plank

Mosey to Rampart sign

Lot tracer for 10 spots

RTB

 

MARY:

SHOULDER BURN

  • LBAC
  • SEAL CLAPS
  • OHC
  • MOROCCAN NIGHT CLUB
  • CHATTANOOGA CHERRY PICKER
  • THERE MIGHT HAVE BEEN SOME MORE BUT WHO IS COUNTING

CIRCLE OF TRUST/BOM:

Husbands, love your wives, even as Christ also loved the church.”
Ephesians 5:25

What a golden example Christ gives to his disciples! Few masters could venture to say, “If you would practise my teaching, imitate my life;” but as the life of Jesus is the exact transcript of perfect virtue, he can point to himself as the paragon of holiness, as well as the teacher of it. The Christian should take nothing short of Christ for his model. Under no circumstances ought we to be content unless we reflect the grace which was in him. As a husband, the Christian is to look upon the portrait of Christ Jesus, and he is to paint according to that copy. The true Christian is to be such a husband as Christ was to his church. The love of a husband is special. The Lord Jesus cherishes for the church a peculiar affection, which is set upon her above the rest of mankind: “I pray for them, I pray not for the world.” The elect church is the favourite of heaven, the treasure of Christ, the crown of his head, the bracelet of his arm, the breastplate of his heart, the very centre and core of his love. A husband should love his wife with a constant love, for thus Jesus loves his church. He does not vary in his affection. He may change in his display of affection, but the affection itself is still the same. A husband should love his wife with an enduring love, for nothing “shall be able to separate us from the love of God, which is in Christ Jesus our Lord.” A true husband loves his wife with a hearty love, fervent and intense. It is not mere lip-service. Ah! beloved, what more could Christ have done in proof of his love than he has done? Jesus has a delighted love towards his spouse: He prizes her affection, and delights in her with sweet complacence. Believer, you wonder at Jesus’ love; you admire it–are you imitating it? In your domestic relationships is the rule and measure of your love–“even as Christ loved the church?”

-Charles Spurgeon

MOLESKIN:
Greg to have our brother Rocket join us today. Love it when PAX get out to visit with us.

dproud of the turnout for painting at Cardinals family’s new home. What a blessing it was to see the men of F3 Knoxville being the feet and hands of Christ serving others in need.
ANNOUNCEMENTS:
AED – GO FUND ME is live, for now we will plan on AOQ carrying this item when we get. Ride along will be promoted to admin of the gofundme account, along with Lucille and Bobbit also in the circle of accountability. We will continue to raise funds until we reach our goal and then Lucille will purchase.

CSAUP Escape from Haw Ridge 4/14 currently have one team of 4 from Rampart, all welcome.

RUCK- Many opportunities to ruck this week including Monday night, Tuesday am, Thursday am

Shield Lock Bravo tooling up  contact Piston if you want in

 

Bear Crawl to Glory

THE SCENE: Beautiful sonny day, no gloom to be found
F3 WELCOME & DISCLAIMER

Covered full disclaimer for FNG in attendance
WARM-O-RAMA:
SSH – 15, Tempo Merkins x 10, Tempo Squats x 10, LBACF, LBACR, Moroccan Night Club x 10

Chatty CP’s, Knox CP’s, Willie Mays Hayes, SSH x 15

THA-THANG:

Mosey with CMU to Amphitheater

Buy in:

Bear Crawl to the top of the Amphitheater

10 Burpees

Crawl Bear back down

Main Beat down was a ladder exercise

Do first exercise, bear crawl to the top level, then run around amphitheater back down. Do first exercise, bear crawl to second exercise, complete it, then bear crawl to the top and return. Continue this pattern for every step of the amphitheater returning to the stage after each round.

Exercises were as follows:

First step 25 CMU Curls

Second Step 10 Derkins

Third Step 25 Dips

Fourth step, take CMU with you on this step, 25 Clean and Press, leave CMU at the top

Fifth step100 Heavy Squats

Cash out – Bear crawl with CMU from the Amphitheater to the fort, yes up the hill all the way until we touch it.

Watch out for that sidewalk in the middle of the path, busted my CMU on it.

RTB

 

MARY:
None

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Busted CMU no burpees performed…… Also, Iron Chef in the house
ANNOUNCEMENTS:
Cardinal Widow painting opportunity 3/18

Escape from Haw Ridge 4/14

Hardship Hill on the horizon, please join our team if you can. We have two open spots.

Basic Piston Gloom Sess

THE SCENE: 43 degrees at 5:15. Very little wind. Nice morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15x of SSH, Willie Mays Hayes, Mountain Climbers, Tempo Merkins, Tempo Squats, LBAC forward and back, Moroccan Night Clubs, Hallelujahs, and finished with Knoxville Cherry Pickers and Projectovators
THA-THANG:
Mosey to amphitheater

  • 50-40-30-20-10 of
  • Merkins
  • Air Squats

Between each round do 5 box jumps and run around theatre (approximately 100 meters)

  • Each PAX completes 3 pull-ups while the others do backward lunges until all PAX complete.
  • Finish as a group with 5 reps of merkins, squats, jump and run at amphitheater

Mosey back to circle for Mary

MARY:
25x of fire hydrants (per side), Undertakers, leg raises, hand release merkins, wheel barrel merkins, and big boy sit-ups.
COUNT-OFF & NAME-O-RAMA
7 HIMS
CIRCLE OF TRUST/BOM:
Acts 20:24 reads, ““But I consider my life of no value to myself; my purpose is to finish my course and the ministry I received from the Lord Jesus, to testify to the gospel of God’s grace.”

So many times we strive to “find God’s will” which is good, but we miss the point of doing His purpose now…no matter how hard of a grind that may be. God put us where we are now for a reason. Do the hard things and fulfill your purpose in the here and now.

MOLESKIN:
Prayer requests for Lucille’s wife, Ride Along’s dad, Foghorn’s leg, and Cheeburger’s back. Praying for Bobbit and his safe travels. Praying for teachers and students the week before spring break. Praying for Wilbur’s wife and upcoming birth.
ANNOUNCEMENTS:
Cardinal’s Wife house project on March 18. Upcoming CSOPs at other AOs and Hardship Hill.