F3 Knoxville

Tag: Worm

We all worship

THE SCENE: Beautiful morning

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 20 SSH IC
  • 12 Tempo Squats IC
  • 10 Merkins IC
  • 10 Cherry Pickers IC
  • 12 Baby Arm Circles (Forward & Reverse) IC

THA-THANG:

Escalator style workout: Each light pole has an exercise with an assigned number of reps. Go to Light Pole 1, complete the exercise, and run back to the start line. Run back to Light Pole 1, do the exercise, run to Light Pole 2, do the exercise, and run back to the start line. Light Pole 1, then 2, then 3, and back to the start line. Rinse and repeat until you make it to the last light pole (total of 8 light poles). The exercises/reps were as follows:

  • Light Pole 1 = 5 Hand-release Merkins
  • Light Pole 2 = 10 Jump Squats
  • Light Pole 3 = 15 Carolina Dry Docks
  • Light Pole 4 = 20 Lungs (10 each leg)
  • Light Pole 5 = 25 LBC’s
  • Light Pole 6 = 30 Iron Mikes (15 each leg)
  • Light Pole 7 = 35 Hello Dollies (single count)
  • Light Pole 8 = 40 SSH (single count)

Followed that with a little Indian run action – traditional and then with lunges and then with bear crawls. Mosey over to the cloud for the following:

  • 10 Burpee Box Jumps
  • 10 Tricep Dips IC
  • 10 Derkins
  • 10 Tricep Dips IC

MARY:

  • 20 Flutter Kicks IC
  • Plank hold into Mountain Climbers
  • 20 American Hammers IC

COUNT-OFF & NAME-O-RAMA

24 HIM’s got better today. Sharky & Potter came out as well (no tag)

CIRCLE OF TRUST/BOM:

One of our pastors shared the following quote with us a couple Sundays back. The message is that we all worship something. If we’re not finding our identity in Christ, then we’re finding it somewhere else. Because of sin, we are all broken cisterns. If we find our worth in money, power, the approval of others, fame, glory, etc., we will never have enough. Those worldly idols were never meant to fill the void in our hearts caused by sin – no matter how much we have, we will always want more because our souls will never be satisfied with worldly possessions. A relationship, through faith, with our Father is the only sustainable source of life.

While David Foster Wallace (the man who coined this quote) wasn’t a Christian, his message regarding worldly idols is relevant to our daily struggles.

“In the day-to-day trenches of adult life, there is actually no such thing as atheism. There is no such thing as not worshipping. Everybody worships. The only choice we get is what to worship. And the compelling reason for choosing some sort of god or spiritual being to worship – be it Jesus Christ or Allah, Yahweh or the Wiccan Mother Goddess, or some inviolable set of ethical principles – is that pretty much anything else you worship will eat you alive. If you worship money and things, if they are where you tap real meaning in life, then you will never have enough, never feel you have enough. It’s the truth. Worship your body and beauty and sexual allure and you will always feel ugly. And when time and age start showing, you will die a million deaths before they finally grieve you. On one level, we all know this stuff already. It’s been codified as myths, proverbs, clichés, epigrams, parables; the skeleton of every great story. The whole trick is keeping the truth up front in daily consciousness. Worship power – you will feel weak and afraid, and you will need even more power over others to keep the fear at bay. Worship your intellect, being seen as smart – you will end up feeling stupid, a fraud, always on the verge of being found out. And so on.”

Monday’s Rock

THE SCENE: The gloom was in full effect – not too cold, not too hot, just right.
F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness, Fellowship, & Faith. My name is Steam and I’ll be your Q this morning
  • I am not a professional – you are here on your own volition – which means I don’t know any injuries you may or may not have. So if you need to modify any of the exercises we do this morning – do it.
  • That being said: you’re not here for you, you’re here for them. Push yourself and those around you. 


WARM-O-RAMA:

SSH: 12×4 (in cadence)

Cherry-Picker: 8×4 (in cadence)

Squat: 12×4 (in cadence)

Merkin: 12×4 (in cadence)

SSH: 12×4 (in cadence)

THA-THANG:
Mosey to rock pile at the top of the OG Asylum and execute good PT

  • Every stop sign passed = 15×4 squats
    • Q chose 1 PAX member to lead each time
  • Every parking lot passed = 10 1-count merkins
    • Q chose 1 PAX member to lead each time
  • Mosey from AO to Rock Pile at OG Asylum
  • Rock Pile
    • battle buddies
    • 3 Rounds
      • R1
        • BB1: 25 chest presses & hold above head until relieved
        • BB2: sprint down to tree on right (.25/mile) & execute 5 squats –> sprint back and recover BB1
        • After both BBs complete 50 chest presses each = hold plank @ rock pile
      • Between R1 & R2: 20 SSHs led by called upon PAX member by Q
      • R2
        • BB1: 20 curls & hold in bent over row position until relieved
        • BB2: sprint down to tree on right (.25/mile) & execute 4 merkins –> sprint back and recover BB1
        • After both BBs complete 50 curls each = hold plank @ rock pile
    • Drop rocks –> 2 lines mosey
    • Peel = 2 men out front peel around and to the back of the PAX and call out for the next men to peel when they get back in formation (think reverse American Indian Run)
  • Pause at rock overlooking the new fields/river/mountains
    • Covered by fog/gloom
    • Q said mini-BOM: You can’t see it now but there are beautiful mountains in view and the river and the park when it is clear. But the gloom is preventing you to see this right now. Take this metaphor into your life. Do you trust Him that they’ll still be there when the gloom clears in your life? Even though you can’t physically see it right now, it’s there, more importantly, HE is there, do you trust that this week?
  • Mosey down to curved path leading into the parking lot across from AO
    • 7 light poles
    • With your battle buddy, alternate between BBS (battle buddy situps) & flutter kicks every light pole
    • On flutter kick poles –> Q appointed a member of PAX to lead the cadence
    • 10 BBSs/pole & 20 flutter kicks/pole
  • Back Home @ the AO
    • Motto cadence call led by QIC
  • 12 Man-Makers (8-count Merkins)

MARY:
Heavy breathing
COUNT-OFF & NAME-O-RAMA
43 HIM came out and crushed the Monday gloom (2 FNGs included)
CIRCLE OF TRUST/BOM:
1) Know that you are fully equipped and capable of whatever mission the Lord tasks you with this week. Know your mission and that where he sends you this week, there you’ll be.

2) Don’t be afraid to Wagon-Wheel this week. I’m not good at it. My pride gets in the way. A key component of wagon-wheeling is dying to yourself and your own ambitions or work so that you can go back and bring those falling behind out of the gloom. Don’ the afraid to wagon-wheel this week – to be that voice of encouragement that circles back around to speak life into those that may have/are falling behind or that you’ve noticed need to be encouraged. When people see the F3 logo – that means something. The commitment to pursuing the Lord as HIM, as well as to each other is vital to the nature of F3.
MOLESKIN:
G-6 gave me encouragement this morning before things got kicked off – I always get nervous about my BOM because I don’t want to word vomit or get in my own way of sharing what God’s put on my heart/letting my words be far and His words be here & clear. G-6 gave me encouragement that went something like: God will put on your heart what he wants you to say/communicate when the time comes. That is important. And meant a lot. Because that means that we don’t have to worry or stress about saying the right thing or focus on how we sound – God’s got it already taken care of and He will put on our hearts what he wants us to say. A prayer I’ve been working on (and off unfortunately) for some time has gone something like this and when I remember to say it – man it hits home.

Lord, give me eyes to see like you, ears to hear your truth, lips to speak life, hands and feet to go and serve where you call me, and a heart to love like you.

Kinda just puts it in perspective of how much we need God to come into our everyday being and let the Holy Spirit allow us to be purpose-driven High Impact Men in everything we say and do.

ANNOUNCEMENTS:
Prayer Request from G-6: Lunch $’s (Jay Cobble) father died last night – keep their family in your prayers please.

Rock Doras

THE SCENE: 20 degrees (in Kentucky units) and damp.

F3 WELCOME & DISCLAIMER:
Did that. Especially the disclaimer for the VQ.

WARM-O-RAMA:
25 SSH – IC
20 Rockette – IC
10+10 Baby Arm Circles – IC
10 Cherry Picker – IC
20 Squats – IC
Mosey to Light poles then alternate Mosey/Exercise up the hill so…
Mosey to next lightpole
Butt Kickers to next
Mosey…
High Knees…
Mosey…
Skip…
Mosey…
Bear Crawl…
then Mosey to top
(plank till 6 up)

THA-THANG:
Grab a BB Mosey to Rock Pile.  Wagon wheel for 6.

Take a rock and do some Doras.  While PAX1 does the exercise, PAX2 runs to Asylum steps and back.  Count up to a cumulative:

  • 100 behind head (tricep) curl
  • 100 up and out
  • 200 squats
  • 200 curl
  • 200 rows

Mosey to stop sign (Al Gore for 6).  Complete the following buddy/partner exercises:

  • 10 Hand Release Merkins (high-5 buddy with chest on the ground)
  • 20 Big Boys (sit up and patacake with buddy)
  • 30 Dolly Partners (Lie side by side, do Hello Dolly and tap feet)

Mosey to AO.

MARY:
Just a minute left for Boat-Canoe-Catamaran with some Paddling in cadence thrown in.

COUNT-OFF & NAME-O-RAMA
29 PAX including one FNG – T-bone.
CIRCLE OF TRUST/BOM:
When I’m with my kids I often blurt out the risk I see them taking – “don’t fall off that wall”, “don’t spill that drink”.  Telling someone not to fall makes them think about falling and usually leads to them doing the very thing I don’t want to happen.  Instead, to foster a Growth Mindset I should tell them the Mitigation – that thing they can positively do to protect themselves – “Watch where you are putting your feet”, “Carry your drink carefully”.

As HIMs we should try to affect the people around us positively and help them to get better by telling them the mitigation, not make them focus on the risk.

MOLESKIN:
This was my VQ.  Thanks to the PAX for following my lead and swinging those rocks.  From my post Q high, I’d recommend it to all the HIMS at the back to step forward and do it!
ANNOUNCEMENTS:
Everyone at the workout got their 100 squats in today.  Post them in the August challenge.

Exposives

THA-THANG:

Everyone did split squats while each PAX did 5 burpee pull-ups. Round 1: left leg. Round 2: right leg

Alternate between Alligator Merkins and broad jumps at every line down the parking lot and back.

Power skips down and back. Alligator Merkins/Broad Jumps down and back. Power skips down and back.

11s

  • Squat Jumps
  • Single-leg Straight-leg Deadlifts

COUNT-OFF & NAME-O-RAMA
38 PAX
CIRCLE OF TRUST/BOM:
https://www.evernote.com/l/AXZB4u79SWlN0pkI9Bv3mfXWDFzz7xCq6VY

Putting in the Miles

THE SCENE:  A little humid but beautiful

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC x 20
  • Cherry Pickers IC x 10
  • Merkins IC x 10
  • Tempo Squat IC x 10
  • Baby Arm Circles (front/back) IC x 13

THA-THANG:

Simple circuit with 4 stations – 1 exercise at each station. 1st lap = 10 reps of each exercise, 2nd lap = 9, 3rd lap = 8, and so on. Complete the reps at each station, run to the next station, and continue until recovery.

  • Station 1 = Next to the light pole on the grinder; Exercise = Big Boy Sit Ups
  • Station 2 = Top of Little Baby Hill; Exercise = Merkins
  • Station 3 = Covered structure over there near the Chapel; Exercise = Jump Squats
  • Station 4 = Playground; Exercise = Burpee Box Jumps

MARY:

Some Flutter Kicks, SSH’s, American Hammers, and Plank to finish up

COUNT-OFF & NAME-O-RAMA

40 strong this morning, including 1 FNG; welcome Bratwurst

CIRCLE OF TRUST/BOM:

From Four Pillars of a Man’s Heart by Stu Weber:

“Any servant-king who thinks he doesn’t need help is deceiving himself. We do need help, truckloads of it. Remember, it was God who said, ‘It is not good for the man to be alone.’ But unless the burden of ultimate leadership falls on the man, then a man’s wife and even his children are not sure what role he is playing and how to support and help him. However, when the servant-king is clearly on his throne of accountability and responsibility, then those around him can better determine how to serve his need to be and function as God designed. But when he is on the throne, then off the throne, on and off, leading and then not leading, it becomes almost impossible for those around him to know how to help him.”