F3 Knoxville

Category: The Project

CONCERT OF PAIN!!

AO: the-project
Q: Ocho
PAX: Biohack, Mathlete, Munge, Erector, Tom Tom
FNGs: None
COUNT: 6
WARMUP:
15 SSH
Stretch Shoulders
10 TEMPO Squats
Knoxville Cherry Pickers 5

THE THANG:
TODAY WE’RE ALL IN FOR A MUSICAL TREAT.
IT’S NOTHING BUT MUSIC.
WE’RE GOING TO PUT OURSELVES TO THE TEST WITH OCHO’S CONCERT OF PAIN.

I’LL PLAY A SONG, AND WE’LL ALL HAVE EXERCISES TO DO QUEUED UP TO SPECIFIC WORDS IN EACH SONG.
IN BETWEEN SONGS WE’LL TAKE A LAP AROUND THE HOUSE O PAIN.

To begin with we’re starting with an oldie…

ROXANNE (Legs)
Default position = low squat hold
Roxanne = Star Jump
Put on the Red Light = Full Squat Rep

Run a Lap

FLOWER (Plank)
Hold Plank
Bring Sally up (UP position)
Bring Sally down (down position)
Goal: Don’t get out of plank

Run a lap

GHOSTBUSTERS (Legs)
Do alternating lunges to beat
Ghostbusters gets a squat

Run a lap

HAPPY (Legs)
Two groups Hold Wall Squat on Two walls
Switch to Other Wall and Squat when you hear Happy

Run a lap

500 MILES (Plank & Legs)
Run in Mt Climbers
Every 500 – 5 pushups
Go back to Mt Climbers

Run a lap

TUBTHUMPING (Core)
On your 6.
Legs together pointed to the sky.
Knocked down = 6 inches
Up again = 90 degrees
Flutter Kick, Freddy Mercuries, or LBC

Run a lap

EVERYBODY GET UP (Legs)
“Everybody Get Up” = squat jump
“One two three four” = run in place
“Five will make you get down” = 4 LBCs

Verse = high knees or karate jacks

Run a lap

JOLENE (FULL BODY)
1 Burpee for every mention of that hussy Jolene’s name.

MARY:
No time…

ANNOUNCEMENTS:

COT:
When we’re pushing through a tough workout, the music can keep our minds off the burn or help us dig deeper. That’s the power of focus—what we set our minds on can either lift us or leave us stuck.

The same is true in life. The Apostle Paul encourages us in Philippians 4:8, saying, “Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable—if there is any excellence, if there is anything worthy of praise, think about these things.”

When we choose to focus on what is good, honorable, and true, we build mental strength that spills over into every part of life. As C.S. Lewis said, “Aim at Heaven and you will get earth thrown in. Aim at earth and you will get neither.”

Whether it’s the next rep, the next song, or the next challenge in life, let’s fix our focus on what strengthens our souls.

12 Pains of Christmas

AO: the-project
Q: Biohack
PAX: Munge, Ocho, Mathlete, Chicken Bone, Patch Adams, Flying Dutchman, Tom Tom, slappy, Biohack
FNGs: None
COUNT: 9
WARMUP:
12 reps of each:
-Projectivator
-Tempo Squats
-Tempo Merkins
-5 Cherry Pickers

THE THANG:
Mosey to the Y12 hill and do the following exercises, building up the first just like the song. After each set, run up and down the hill.

1. Burpee
2. Imperial Squalkers
3. Basilisks
4. Merkins
5. Big Boys
6. Lunges
7. Side straddle hops
8. Prone rows
9. Diamond merkins
10. Heels to heaven
11. Squats
12. Burpees

MARY:

ANNOUNCEMENTS:

COT:
Advent is a four-week season dedicated to reflective preparation for the arrival, “advent”, of Jesus www.christianity.com/wiki/holidays/the-christmas-bible-story-nativity-of-jesus-in-scripture.html at Christmas time as well and Christ’s expected return in the www.crosswalk.com/faith/bible-study/things-to-know-before-the-second-coming-of-christ.html. During this important event on the church calendar, each week of Advent focuses on a different theme – hope, peace, joy, and love. Christians from all denominations and backgrounds celebrate Advent in different ways but all focus on the anticipation of waiting for the arrival of Jesus.

“The celebration of Advent is possible only to those who are troubled in soul, who know themselves to be poor and imperfect, and who look forward to something greater to come.” ~ Dietrich Bonhoeffer

The great reversal

AO: the-project
Q: Mathlete
PAX: Biohack, Ocho, OBrother, Flying Dutchman, Munge, Patch Adams, Chicken Bone, Mathlete
FNGs: None
COUNT: 8
WARMUP:
T-jacks, Tempo squats, blast off squats, tempo merkins, newtons cradle, cherry pickers
THE THANG:
Mosey to pool wall – Wall ups and handstand
Mosey to playground – pull ups and bobby hurley
Mosey to amphitheater – bear crawl/crawl bear + step ups + bear crawl/crawl bear + flutter kicks/dollys
Repeat playground
Repeat poolwall
Mosey to parallel bars – dips/rows + big boys/basilisks
Mosey to bell – (irkins/Derkins, lap) x2, irkins/dips x2
MARY:
No time!
ANNOUNCEMENTS:
RoCo convergence Dec 7
Smokies convergence early January
Forg3 registration open
COT:
I met a traveller from an antique land,
Who said—“Two vast and trunkless legs of stone
Stand in the desert. . . . Near them, on the sand,
Half sunk a shattered visage lies, whose frown,
And wrinkled lip, and sneer of cold command,
Tell that its sculptor well those passions read
Which yet survive, stamped on these lifeless things,
The hand that mocked them, and the heart that fed;
And on the pedestal, these words appear:
My name is Ozymandias, King of Kings;
Look on my Works, ye Mighty, and despair!
Nothing beside remains. Round the decay
Of that colossal Wreck, boundless and bare
The lone and level sands stretch far away.”

God has a tendency towards reversals. He defeats armies by turning them against themselves, makes kings from shepherds, uses treachery to bring salvation, and demonstrates covenant faithfulness through the outsider. He brings forth children from the barren and the elderly.

Jesus was the reverse of the Messiah that Israel expected. He taught that the last shall be first and the first shall be last, the humble will be exalted, and that an enemy should be loved. Then he completed the great reversal when he defeated death by allowing himself to be taken by it, punished as a sinner even though he was without sin so that sinners might not bear punishment.

Knowing how broken the world is, it should come as no surprise that God, perfectly good, would often be turning it upside down. But how do we cope when He is so confusing? By leaning not on our own understanding. Once we stop telling God what we need Him to do and start asking Him what He needs us to do, we can leave behind the default mindset of compromise and lesser evil and open the way for His dramatic reversal.

Double Dora

AO: the-project
Q: Haggis
PAX: Mathlete, Chicken Bone, Patch Adams, Ocho, Flying Dutchman, OBrother, Tom Tom, Munge
FNGs: None
COUNT: 9
Q showed up a minute or 2 behind schedule so Ocho helped to get disclaimer and crew to SSH
Q entered with IW Tempo Merkins and Don Quixote

The Thang

Mosey over to bell with heavy items for Double Dora

100,200,300 is Merkins, Squats and LBC for Pax 1
Rd 1 Pax 2 had choice of weighted carry for 30 yards with R arm farmer carry, l arm carry, r shoulder carry, l shoulder, front carry and back carry with r suicides. All pax chose option 1

Rd 2 as the rain started we completed the suicides.

Fun was had by all

Mary : No time

COT: Q shared 7th birthday of Bone Marrow Transplant on Sunday and reiterated how when you battle through all the ups and downs of life it’s important to have support from family friends and everyone in between. It’s a joy to be a part of F3 and grow each day.

Ultimate Frisbee

AO: the-project
Q: Biohack
PAX: Munge, Ocho, Flying Dutchman, Biohack, Mathlete, Chicken Bone, Bolt, Tom Tom
FNGs: None
COUNT: 8
WARMUP:
-Projectivator
-Tempo squats
-Tempo merkins
-Cherry Pickers

THE THANG:

-Mosey to High School parking lot
-Ultimate Frisbee game
-Everyone does a burpee for every turnover
-When you score, pick an exercise for everyone to do

MARY:

ANNOUNCEMENTS:

Convergence this Saturday!

COT:

During the game, we did lots of burpees. Burpees involve getting down and getting back up. Life knocks us down sometimes. It is important to get back up and continue. You have an awesome group of guys around you. We support each other.