F3 Knoxville

Author: Erector

Dedication

THE SCENE: nice and dry June morning at the Project.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 mountain climbers, 10 tempo merkins, 15 Moroccan night club, 10 tempo squats, 5 cherry pickers
THA-THANG:
Mosey to K25 hill.

  • 20 merkins
  • Up and down the hill
  • 20 squats
  • Up and down the hill
  • 20 big boys
  • Up and down the hill
  • Repeat 3 times

Mosey towards the playground via the gravel path. Stop as directed and cycle through the following:

  • Carolina dry docks
  • Walking lunges
  • Freddie Mercury

At the playground, do 10 pull-ups, 10 burpees, run to the pool wall for 10 wall-ups, and finish with 10 jump squats. Repeat until time is called.

MARY:
PAX led dealer’s choice
COUNT-OFF & NAME-O-RAMA
8 today at the Project
CIRCLE OF TRUST/BOM:
What do you dedicate your self to? What occupies most of your time outside of work? Is it something for you? YHC is beginning another marathon training cycle and it got me thinking about the time commitment involved. Sure it is ok to have goals, but they can become too high of a priority if we are not careful. Consider the words of the apostle Paul.

“Do nothing from selfishness or empty conceit, but with humility of mind regard one another as more important than yourselves; do not merely look out for your own personal interests, but also for the interests of others. Have this attitude in yourselves which was also in Christ Jesus, who, although He existed in the form of God, did not regard equality with God a thing to be grasped, but emptied Himself, taking the form of a bond-servant, and being made in the likeness of men. Being found in appearance as a man, He humbled Himself by becoming obedient to the point of death, even death on a cross.”

Philippians 2:3‭-‬8 NASB1995

In the same way, we should place others’ interests, especially our families, before our own interests.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Convergence at Shamrock July 8th.

Words can hurt

THE SCENE: nice, warm JUCO morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 mountain climbers, 10 tempo merkins, 15 Imperial walkers, 10 tempo squats, 5 cherry pickers, 15 Moroccan night club
THA-THANG:
Mosey to JUCOmanjaro. Perform the exercises listed below in order, one set at each line. Repeat list to the top.

  • 5 burpees
  • 10 merkins
  • 15 squats
  • 20, 2-ct Freddie Mercury

Mosey back to the six and finish with them. Once all have reached the top, mosey back down and to the Maple Street parking lot. Perform a 4 corners workout around the building. Run along the long sides and bear crawl the short sides.

  • 20, 2-ct mountain climbers
  • 20 lunges
  • 20 heels to Heaven
  • 20 derkins

AMRAP until time is called.
MARY:
PAX choice, LBCs, side crunches, hello Dolly, big boys
COUNT-OFF & NAME-O-RAMA
9 got it done this morning!
CIRCLE OF TRUST/BOM:
We have all heard the expression “Sticks and stones may break my bones, but words will never hurt me.” We have all probably also heard that this is not a true statement. Words have a major impact on us and our relationships. What we say can make or break someone. I would like to focus specifically on what we joke about. It is enjoyable to laugh, but we need to be careful what we joke about. For example, the most important earthly relationship as a married man is the one with our wife. Making jokes about “the old ball and chain” are entirely inappropriate and reflect at least to some degree what we actually feel. Despite our claim that it is only a joke, it did come from within us.

Mark 7:20-23 – 20 And He was saying, “That which proceeds out of the man, that is what defiles the man. 21 For from within, out of the heart of men, proceed the evil thoughts, [h]fornications, thefts, murders, adulteries, 22 deeds of coveting and wickedness, as well as deceit, sensuality, envy, slander, pride and foolishness. 23 All these evil things proceed from within and defile the man.”

James 3:6 – And the tongue is a fire, the very world of iniquity; the tongue is set among our members as that which defiles the entire body, and sets on fire the course of our life, and is set on fire by hell.

We need to guard our thoughts and our words against these things so that they do not defile us. We are called to love our wives as Christ loved the church and gave Himself up for her (Eph. 5:25).
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Dragon boat race coming up

The Project Murph

THE SCENE: clear, comfortable, and perfect for a beatdown
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, mountain climbers, tempo merkins, arm circles, tempo squats
THA-THANG:
Today’s workout is the May metric workout: the Murph.

  • Run 1 mile
  • 100 pullups
  • 200 merkins
  • 300 squats
  • Run 1 mile

Each PAX may break up the run and reps how they see fit. Recommended 5, 10, 15 on the reps for 20 rounds.

MARY:
No time
COUNT-OFF & NAME-O-RAMA
9 got it done today at the Project!
CIRCLE OF TRUST/BOM:
Today’s tribute workout is to the sacrifice that Michael Murphy made for our nation. It got YHC thinking about the sacrifices that we make or should make. Countless times in the Bible we are told to put others before ourselves. Their desires before our own. While our life might not be in the line, much of the time our ego and pride are. Pride is not a godly trait. I will leave you with this passage.

“Do not love the world nor the things in the world. If anyone loves the world, the love of the Father is not in him. For all that is in the world, the lust of the flesh and the lust of the eyes and the boastful pride of life, is not from the Father, but is from the world. The world is passing away, and also its lusts; but the one who does the will of God lives forever.”

1 John 2:15‭-‬17 NASB1995

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Hardship Hill on Monday! Setup following rampart AO flag handoff on Saturday.

You are not number one

THE SCENE: a little cool for April, but perfect for a real grinder at the Project.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Moroccan night club, 10 tempo squats, 5 cherry pickers, 10 tempo merkins
THA-THANG:

The Workout: April metric

Part 1:  RUN

10 minute timer

  • Start the timer, then…
  • Run from Line 1 to Line 2 (~10 yards) and back to Line 1
  • Run from Line 1 to Line 3 (~20 yards) and back to Line 1 
  • Run from Line 1 to Line 4 (~30 yards) and back to Line 1
  • That is 1 rep
  • Rinse and repeat as many times as you can in the 10 minutes.
  • 1 minute rest

Part 2:  AMRAP

3×2 minutes timer

  • Count the total number of reps (cumulative, not individual)
  • Start the timer, then…
  • 2 minutes AMRAP SSH
  • (no rest)
  • 2 minutes AMRAP High Knees (count 1 leg)
  • (no rest)
  • 2 minutes AMRAP mountain climbers (count 1 leg)
  • 3 MINUTES REST AND RECORD 1st ROUND # OF REPS

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

Submit four scores: Round 1 run reps, Round 1 AMRAP reps, Round 2 run reps, and Round 2 AMRAP reps.

MARY:
The workout ran long so no time for Mary.
COUNT-OFF & NAME-O-RAMA
7 PAX finished strong this morning.
CIRCLE OF TRUST/BOM:
The You versus You workouts are all about competing against past self and working hard to become better men overall. We can all be commended for wanting to better ourselves as long as our focus is not solely on serving ourselves. Here are a few relevant scriptures to consider.

“Do nothing from selfishness or empty conceit, but with humility of mind regard one another as more important than yourselves; do not merely look out for your own personal interests, but also for the interests of others.” – Philippians 2:3-4 NASB1995

And He said to him, “ ‘You shall love the Lord your God with all your heart, and with all your soul, and with all your mind.’ This is the great and foremost commandment. The second is like it, ‘You shall love your neighbor as yourself.’ On these two commandments depend the whole Law and the Prophets.”
Matthew 22:37‭-‬40 NASB1995

Husbands, love your wives, just as Christ also loved the church and gave Himself up for her, – Ephesians 5:25 NASB1995

These are just a few passages of scripture that remind us that we should always be more concerned with serving others over ourselves. We are called to put others desires before our own; love God and then our neighbors; and love our wives such that we are willing to die for them. For example, if we go into an argument with our wives with a mind to win, we have already lost because we are not following God’s will.

You are not number one; you are last.
MOLESKIN:
Poor execution of the warm-up, location of the thang, and timer issues from YHC led to the workout running long. My apologies.
ANNOUNCEMENTS:
Planning for Hardship Hill is in full swing. Reach out to Mathlete or Biohack to see how you can help.

The Walls of Jericho

THE SCENE: high 50s, dry, perfect for a JUCO beat down
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 10 mountain climbers, 10 tempo merkins, 15 Moroccan night club, 10 harry Rockettes, 10 tempo squats
THA-THANG:
Mosey to the coupon pile. Do 25 Curls at the bottom and 5 pull-ups at the top. Repeat.

Mosey to the grass hill in the back of the AO (aka the Wall). Do 11s with burpees at the bottom and heels to Heaven at the top.

Mosey to the large parking lot east of campus. Beginning from the first light on the right, do 25 merkins and run to the next light pole. Then, return and do 25 squats and run to the next light pole. The original plan was to rinse and repeat until you reach the last light, but we ran short on time.

MARY:
Planks, flutter kicks
COUNT-OFF & NAME-O-RAMA
9 got it done!
CIRCLE OF TRUST/BOM:
“The Lord said to Joshua, “See, I have given Jericho into your hand, with its king and the valiant warriors. You shall march around the city, all the men of war circling the city once. You shall do so for six days. Also seven priests shall carry seven trumpets of rams’ horns before the ark; then on the seventh day you shall march around the city seven times, and the priests shall blow the trumpets. It shall be that when they make a long blast with the ram’s horn, and when you hear the sound of the trumpet, all the people shall shout with a great shout; and the wall of the city will fall down flat, and the people will go up every man straight ahead.”

Joshua 6:2‭-‬5 NASB1995

There are many commands of God that have a functional purpose. For example, it makes sense that the Israelites abided by all the rules concerning leprosy so that it wouldn’t spread to others. There are other commands, like those given to Joshua concerning the conquest of Jericho, that don’t really make logical sense. God told him that He has given the city to them, but God still required something to receive the gift. He required them to march, shout, and blow rams horns. Why? I don’t know nor does anyone. All we can say is that it was a command of God to receive the otherwise free gift that was being given to them. Would they have received the city if they only marched 6 times around the city on the 7th day? Certainly not because they didn’t do all that God commanded. I encourage you to keep these thoughts in mind when studying instructions from God in His word. It may be that we sometimes question God’s commands if they are really necessary. The fact is that if we love Him we will keep His commands. John 14:15