F3 Knoxville

Category: The Project

Pyramids all over

AO: the-project
Q: Mathlete
PAX: Tom Tom, Ocho, Munge, Flying Dutchman, Mathlete
FNGs: None
COUNT: 5
WARMUP:
SSH, tempo squats, LBACs, Grady corn, tempo merkins, mountain climbers,cherry pickers
THE THANG:
Run around and do pyramids of 5-10-15-10-5 of three exercises
Back porch: Merkins, Squats, LBCs
Bell: Derkins, Step-ups, Heels to heaven
Playground: 5 pull-ups then drydocks, lunges, Imperials walkers
Porch: diamond merkins, iron mikes, box cutters
Bell: Dips, Split squats, Dolly’s
Porch: LBCs, Freddie’s, flutter kicks
MARY:
Plank for 60 seconds
ANNOUNCEMENTS:

COT:
As we proceed in the season of working on new habits, I have been reflecting on my natural tendency to avoid discomfort. It’s easy to let myself slowly slide into a place where relatively low grade unpleasantness is rather difficult for me to endure. I find it’s important for me to keep this muscle trained by intentionally doing things that are contrary to that tendency like walking in the cold without a jacket or eating food I don’t really like. This was emphasized to me when I read a serious story of martyrs in 2 Maccabees where seven brothers are each tortured to death rather than renounce their faith. If I am to be ready to endure the trials placed before me, I must be ready to endure pain, in it’s many forms.

Top Gun

AO: the-project
Q: Flying Dutchman
PAX: Mathlete, Ocho, Tom Tom, None
FNGs: 1 None
COUNT: 5
WARMUP:
Jog in place
Hillbilly Walkers
Little baby arm circles
Side straddle hop
Cherry pickers
THE THANG:
Mosey to RC, stop halfway, flutter kicks, karate jacks x 10
Mosey rest of the way
Top Gun Workout
5 pull-ups
15 curls, 15 bent rows, 15 curls
3 pull-ups
12 curls, 12 bent rows, 12 curls
1 pull-up
10 curls, 10 bent rows, 10 curls
Jog around parking lot, 15 count Freddy’s
5 pull-ups
15 presses, 15 thrusters, 15 Carolina dry docks
3 pull-ups
12 presses, 12 thrusters, 12 Carolina dry docks
1 pull-up
10 presses. 10 thrusters, 10 Carolina dry docks
Jog around parking lot, 15 box cutters
5 pull-ups
15 dips, 15 triceps press, 15 diamond merkins
3 pull-ups
12 dips, 12 triceps press, 12 diamond merkins
1 pull-up
10 dips, 10 triceps press, 10 diamond merkins
Mosey to flag
Danger Zone Burpees. Every time danger zone is said in the song do a burpee.
MARY:
Hello Dolly’s
Heels to Heaven
ANNOUNCEMENTS:

COT:
Talked about the Maverick character and how he was a loner at the beginning, trying to rely on his own strength and was self focused. That ended badly (spoiler alert). Read 10 verses that talked about God’s strength and guidance in our lives and how we should depend on him and others to guide us and walk with us.
Isaiah 41:10, Phil 4:12-13, Psalm 46:1-3, 2 Thes 3:16, Phil 4:6, Duet 31:6, Mark 12:29-31, Psalm 22-19, Isaiah 40:29, Isaiah 12:2.

Erector’s Favorite Things

AO: the-project
Q: Erector
PAX: Flying Dutchman, OBrother, Tom Tom, Ocho, Erector
FNGs: None
COUNT: 5
WARMUP:
15 SSH, 15 mountain climbers, 10 tempo merkins, 15 Moroccan night club, 10 tempo squats, 5 cherry pickers
THE THANG:
Mosey to the friendship bell. Perform exercises, each followed by a lap. 40 step ups, 40 derkins, 40 squats, and 40 dips.
Mosey to the playground. Do a total of 40 burpees and 40 pull-ups. Alternate exercises by 5’s.
Mosey to the pool wall. Do 10 wall-ups and 10 big boys. Repeat 4 times.
Mosey back to the flag.
MARY:
Freddy Mercury
ANNOUNCEMENTS:
Escape from Haw Ridge date announced soon.
COT:
In considering resolutions for the new year, there are many noble things that we can resolve to do better. Time management is one of those things. There can be a lot said about time. King Solomon said there is a time for everything (Ecclesiastes 3). We often hear the phrase “time is money” because our time is valuable. What I wanted to share today is that our time is limited. I was thinking about how much time we spend doing the various things in our lives. How much time do we spend working, exercising, teaching, playing, praying, and worshipping? All of these are good things to spend our time on. We must work to take care of our families. We should exercise to take care of the bodies we are blessed with. We must teach our children how to live. We need time to relax and have fun. We need time in prayer to God. We need time to worship God and encourage each other when we gather together. However, do we spend any of our time on fruitless things? Do we waste our time in front of screens? Do we waste extra time at the office when it could wait until tomorrow? Do we spend too much time being lazy on the weekends? James 4:14 impresses on us that our life is as a vapor that only appears for a little while.
James 4:13-17 NASB1995
[13] Come now, you who say, “Today or tomorrow we will go to such and such a city, and spend a year there and engage in business and make a profit.” [14] Yet you do not know what your life will be like tomorrow. You are just a vapor that appears for a little while and then vanishes away. [15] Instead, you ought to say, “If the Lord wills, we will live and also do this or that.” [16] But as it is, you boast in your arrogance; all such boasting is evil. [17] Therefore, to one who knows the right thing to do and does not do it, to him it is sin.”
We need to be mindful of how we spend our time because we don’t have an endless supply.

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