F3 Knoxville

Category: The Project

11s and the Burpee Mile

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AO: the-project
Q: Erector
PAX: Biohack, Munge, flyball, Flying Dutchman, Bail Bonds, Mathlete, Ocho, Patch Adams, Tom Tom, Lt. Dan, slappy, Erector
FNGs: None
COUNT: 12
WARMUP:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 10 tempo squats, 5 cherry pickers
THE THANG:
Mosey to Y-12 Hill for 11s: merkins at the bottom and jump squats at the top.
Mosey to the friendship bell for the burpee mile: 12 burpees followed by a 0.25 mile loop times 4.
MARY:
No time
ANNOUNCEMENTS:
Camp Biohack
COT:
Much of the world today celebrates pride during the month of June. Besides the particular context of this month, pride is often seen as a good attribute. We are proud of our children’s accomplishments. We are proud to be an American! We take pride in our work. These all sound pretty harmless and are not necessarily about ourselves. However, a small twist in the words makes these much different. “My children are better than yours”. “My country is better than yours.” “I am better at my job than you are, or I have a better job than you do.” Though pride is celebrated by many, it is condemned by God.
‭Proverbs 16:5 NASB1995‬
[5] Everyone who is proud in heart is an abomination to the Lord; Assuredly, he will not be unpunished.
‭Proverbs 16:18 NASB1995‬
[18] Pride goes before destruction, And a haughty spirit before stumbling.
‭1 John 2:15-16 NASB1995‬
[15] 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. [16] 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.
Use these words of God to guide our hearts when it comes to pride. Don’t let it destroy lives and don’t let it separate you from God.

52’s

AO: the-project
Q: Ocho
PAX: Mathlete, TombRaider, Nosedive, Flying Dutchman, Artemis, Munge, Lt. Dan, Jumper
FNGs: 1 Jumper
COUNT: 9
WARMUP:
Warm – up Exercises:
Side-Straddle Hops (SSH): 20 in cadence (IC)
Imperial Walkers: 10 IC
Moroccan Night Clubs: 10 IC
Little Baby Arm Circles (LBAC): 10 IC forward, 10 IC backward
Stretches: As needed (e.g., hamstring, quad stretches)

THE THANG:
This is my last workout as a 51 year old. I’m 52 on Monday.
So, to get my mind around 52, I want us to all do 52 reps of all the following 10 exercises.

Every 26 reps, you have to travel. You can pick your travel.
Overhead carry (only have the parking lot) or non-carry run (to the wall and back).

Do them in ANY ORDER

1. CMU Press
2. OHP
3. Curls
4. Triceps Extension
5. Bent over Rows
6. Goblet Squats
7. Heavy Lunge
8. Heavy Split Squats
9. Heavy American Hammers
10. Heavy Big Boys

If you finish, play it again.

MARY:
No time for that gal.

ANNOUNCEMENTS:
Camp Biohack Next Friday-Sat

COT:
Scripture: Proverbs 27:17 – “As iron sharpens iron, so one man sharpens another.”

WE need other men to get stronger. We too often isolate or hide. But we need each other and other men need us. Men, every morning we show up here, we push our bodies, we lean into the suck, and we grow stronger together. But being the man you mean to be isn’t just about physical grit—it’s about aligning your heart, mind, and actions with the man God calls you to be. And to do that, you need other men. And they need you.

So what area of your life are pretending you can be alone in?

You Choose

AO: the-project
Q: Flying Dutchman
PAX: Flying Dutchman, 3-Peat (Carlos Rodriguez), flyball, Mathlete, Ocho, TombRaider, Artemis
FNGs: None
COUNT: 7
WARMUP:
Arm circles, arm stretches, Willie Mayes Hayes, LBAC, SSH
THE THANG:
Mosey to amphitheater
Play “You Choose”. 15 different excercises with different point value and difficulty. You choose whatever you want to do and as many times as you want. Person with highest points wins.
Excercises include:
Merkins
Derkins
Mountain Climbers
Burpees
Karate Jacks
Catalina Wine Mixers
Flutter Kicks
High Knees
Jump Squats
Wall Ups
Captain Therkins
Peter Parker
Goiners
V-ups

Winners was Mathlete, with Flyball a close second.

MARY:
None
ANNOUNCEMENTS:

COT:
Discussed how we all have choices and make choices and it’s not always easy to know what to do. Pastor John Piper often discusses how to make decisions biblically, emphasizing the importance of choosing in accordance with Gods will and seeking to glorify him in all we do. To approach a decision biblically we should understand God by reading his word. How can we know God, if we do not read his word. Understanding His will is understanding Him. We should also be in prayer asking for God to help you make the right choices, that he would give you wisdom, and strength. Additionally, seek the council of others. It could and should be your spouse, parents, family, pastor or friends that are wise. In the end we may have many different options before us and we just need to make the best decisions we can and God will use that to grow us. My wife and I made a big job, move decision that at that time seemed to be a mistake. Now looking back I realize that although it was a hard time, God used it to grow us, and bless us. It helped me be where I am at now with my career.
We ended with reading the lyrics to “All I have is Christ”. Please read or listen to it if you have a chance.

Riddle Time

AO: the-project
Q: Tom Tom
PAX: Patch Adams, Nosedive, flyball, Mathlete, Erector, TombRaider, Baby Face, Ocho, Flying Dutchman, Biohack, Artemis
FNGs: None
COUNT: 12
WARMUP:

Projectivators
Mountain climbers
Tempo Merkins
Tempo squats
Cherry pickers

THE THANG:

The Q gives a riddle. Whoever gets it right, picks the count. Then the Q names the exercise.

Burpees
Merkins
Carolina Dry Docks
Derkins
Diamond merkins
Wide merkins
Planks

Imperial Squalkers
Lunges
Side straddle hops
Squats
Tree pose
Bobby Hurleys

Basilisks
Big Boys
LBCs
Prone rows
Heels to heaven
American hammers
Hello Dollys
Pickle pointers

ANNOUNCEMENTS:

Look for details on Camp Biohack forthcoming

COT:

No matter what rains may fall, you are showered with blessings (Ezekiel 34:26)

Big Boy BODS

AO: the-project
Q: flyball
PAX: Mathlete, Lt. Dan, TombRaider, Tom Tom, Baby Face, Flying Dutchman, flyball, Cusack, Ocho
FNGs: None
COUNT: 9
WARMUP:

Projectivators x 11
Ti fighters forward/reverse x 11
Cherry pickers x 5
Tempo squats x 11
Willie Mayes Hayes x 11
MTC x 10
This and that

THE THANG:

Mosey to CMU’s. Partner heavy day with a modified BOMB workout – Big Boy BODS. Find a partner, preferably different skill set to perform this workout. One partner performs the reps while the other runs a lap. Cumulative reps per partner before moving to next exercise.

Blockees – 50
OHP – 100
Dips – 150
Big Boys – 200
Squats – 250

Mosey back to the flag

MARY: No time

ANNOUNCEMENTS:

2nd F meetup tomorrow for lunch at Fire & Salt :fire: :salt:

COT:

During our workout today we got a little glimpse of carrying the burden for another.

Planning this workout reminded me of the story of Moses lifting his hands up during the Exodus. The Israelites are wandering in the wilderness. They’re grumbling and complaining about how they don’t have any food. Some even say that they had it better back in Egypt as slaves. Moses, their leader, had an incredible burden, but he didn’t carry it himself. He went to God for help. What did God do? He provided with manna and meat. Then the Israelites were complaining about not having any water. Again, Moses went to God and God provided water from a stone.

Well, right after this time a guy named Amalek came and attacked them. Moses asked Joshua to assemble some men who can go and fight Amalek. While they were fighting Moses stood on a hill raising the staff of God in the air. Every time Moses lowered his hands the Amalekites would win. When he raised them back up, Israel would gain the advantage.

Moses wasn’t alone on the top of the hill. His brother Aaron and trusted friend Hur were there with him. They saw the connection between Moses’s hands holding the staff high and Israel’s dominance on the battle field. Even though Moses’s arms grew weary his brothers were there to hold them up all day.

“And Moses’ hands were heavy. So they took a stone and put it under him, and he sat on it; and Aaron and Hur supported his hands, one on one side and one on the other. So his hands were steady until the sun set. And Joshua defeated Amalek and his people with the edge of the sword.”
‭‭Exodus‬ ‭17‬:‭12‬-‭13‬ ‭NASB2020‬‬

I don’t know if Moses asked for help or if Aaron and Hur just jumped in. The scripture isn’t clear. But what I do know is that they were there to help carry their brother just like you were there today for your partner.

As men, we find it hard to ask for help sometimes. But really, asking for help should be easy. We’re not created to do all of this on our own. Open up to someone this week about a burden you’re carrying or, better yet be available and engaged when someone brings their burden to you.