F3 Knoxville

Category: The Project

Big Boy BODS

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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.

Flag-less Fun

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AO: the-project
Q: Haggis
PAX: Mathlete, Biohack, TombRaider, Munge, Nosedive, Flying Dutchman, Tom Tom, Ocho, Baby Face, Cusack, Artemis, Erector
FNGs: None
COUNT: 13
WARMUP: SSH x 20
Tempo Merkin x 13
Don Quixote x 13

THE THANG:
Running was the name of the game. I brought the Pax along for a training run for an upcoming triathlon in the beautiful Secret City. We ran 1 of the 2 loops and stopped to complete some “namesake” work.
Humpers, American Hammers, Groiners, Gorey Al, Imperial Walkers, Indian run up a hill, Squats in tempo.
Had plenty of time to head to the Brickyard and fun with Cindy. Colt 45 to help our fun show, Lt Dans because we didn’t want to have no legs, OHP. Did some pull ups and held squat/plank while waiting

Mosey back to flag

MARY: Had too much fun to play with Mary.

ANNOUNCEMENTS: thanks to all who came out to compete and volunteer at Heart Break Hill this weekend

COT: Q shared a quote from Pope Leo XIV

“We are often preoccupied with teaching doctrine, the way of living our faith, but we risk forgetting that our first task is to teach what it means to know Jesus Christ and to
bear witness to our closeness to the Lord.
This comes first: to communicate the beauty of the faith, the beauty and joy of knowing Jesus. It means that we ourselves are living it
and sharing this experience.”

Know your faith and live your faith! Make it known WHO you are by showing WHOSE you are.

Prayer Pledge Picture :flag-scotland:

May metric Murph 2025

AO: the-project
Q: Mathlete
PAX: Biohack, Baby Face, Nosedive, Ocho, Flying Dutchman, Tom Tom, flyball, Lt. Dan, TombRaider, Mathlete, Cusack, Artemis, Mooch
FNGs: None
COUNT: 14
WARMUP:
SSH, LBACs, tempo merkins
THE THANG:
The Murph, but quartered.
Start at the playground, run a loop around the civic center, do a quarter of the reps (25 pull ups, 50 merkins, 75 squats), then run another lap. Do that four times. Track how fast you do it or how far you make it. Wear a 20# vest if you wanna take it up.
MARY:
No time
ANNOUNCEMENTS:
Hardship Hill.this Saturday. Signups to run are open. We also need help with breakdown.
COT:
As a rule, when we hear “Success” – that sounds good, and when we hear “Failure” – that sounds bad. But this framework, though common, is not always helpful. In fact, the Q Source enshrines Failure as one of the four fundamental parts of any leadership development process, with the implication that it isn’t just not bad, but valuable. How does that make sense, and what do we do with it?

Making sense of it relies on framing. Failure is bad when you frame the question around the “thing” you are doing, since this result is final. If I set a goal, and I fall short, then I failed, period. But that isn’t really the frame that we care about. The frame of interest encompasses your entire career of action. From this perspective, the outcome of each thing is simply a data point that, when compiled together with other data, gives you information about how your actions and circumstances are connected to outcomes. So, what do we do with that? Here are some conclusions I see.

1) Data does not speak for itself, it is through your attention and intellect that it acquires meaning. So, make sure that you invest your attention and intellect in the activity of processing and understanding the data. Don’t leave it to your subconscious and feelings. A long series of successes might be pleasant to think of as a winning streak, but it might actually be revealing a lack of initiative. A long line of failures might make you feel like a failure (if you let it), but in fact you could be exploring some important territory that you need to understand.

2) Don’t fall prey to the temptation to indulge in the moment. Pride lies in wait to catch you no matter the outcome. In success, the temptation to take credit when in fact it was the Lord who gained the victory. In failure, I see in myself two tendencies. First, to deny my part. But the second is more insipid, to indulge in accusing myself. The person I imagine myself to be chastises the real me, disgusted to be associated with someone so frail/irresponsible/negligent/thoughtless/stupid. This is not helpful. If you can’t believe you failed, you have put your faith in the wrong place. If your failure results in your self destruction, you render it meaningless. In fact, failure often teaches much more than success, if we will learn. So don’t deny the failure, but look right at it, take the lesson with humbleness, make corrections and address my errors (with others if needed), then move along trusting in the forgiveness that surpasses all understanding.

Rinse and Repeat

AO: the-project
Q: Erector
PAX: Biohack, Borg, Flying Dutchman, Munge, Baby Face, Tomb Raider, Tom Tom, Mathlete, Wilbur, Erector, Cusack, Nosedive, Cusak
FNGs: 1 Cusak
COUNT: 13
WARMUP:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 10 tempo squats, 10 harry Rockettes, 5 cherry pickers
THE THANG:
Mosey to the recruitment center and grab a CMU. Perform the following series of exercises each followed by a CMU carry across half the parking lot (PAX choice-farmer carry, rifle carry, etc).
-20 OHPs
-20 tricep extensions
-20 curls
-20 bent over rows
-20 lunges total
-20 single leg RDLs total
Rinse and repeat 3 times.
Dealers choice core work. Then, head back to the flag.
MARY:
Merkin ring of fire
ANNOUNCEMENTS:
Hardship Hill and work day
COT:
With mother’s day coming, I thought it would be a good opportunity to say a few words about the mothers in our lives. We probably wouldn’t be where we are today without the ones who raised us. We wouldn’t hardly be able to make it through the day without the ones who are by our side through it all. We get so busy in our day to day that we tend to forget how much of a blessing a wife is to us and our families. Proverbs 31 contains a description of a wife’s worthiness. In particular, verse 10 tells of her worth. “Her worth is far above jewels.” Our wives are a treasure that is far above value. If you are anything like me, you probably don’t tell her this often enough. There are far too many marriages that end for many reasons. Don’t let lack of appreciation for all she does be a reason for strife in your marriages. Remember to thank her for her contributions to the family. Show her that you love her. Make time to spend with her. She needs to feel appreciated.

A Saga Begins

AO: the-project
Q: Biohack
PAX: Artemis, Munge, Erector, Mathlete, Flying Dutchman, Ocho, Tom Tom, Baby Face, Mooch, Biohack
FNGs: None
COUNT: 10
Warm up

A long, long time ago
In a galaxy far away
-Projectivator from 6 (only 6 real movies)

Naboo was under an attack
-Tempo merkins

And I thought me and Qui-Gon Jinn
Could talk the Federation into
Maybe cutting them a little slack
-Cherry pickers

But their response, it didn’t thrill us
They locked the doors and tried to kill us
-Seal Squats

We escaped from that gas
Then met Jar Jar and Boss Nass
-Shake it out

We took a bongo from the scene
And we went to Theed to see the Queen
-Death march to the recruiting center

We all wound up on Tatooine
That’s where we found this boy…
-Grab a block

[Chorus] -5 blockees
Oh my, my, this here Anakin guy
May be Vader someday later, now he’s just a small fry
And he left his home and kissed his mommy goodbye
Sayin’, “Soon, I’m gonna be a Jedi”
“Soon, I’m gonna be a Jedi”

-To the stairs; run the stairs between exercises
[Verse 1]
Did you know this junkyard slave
Isn’t even old enough to shave?
-30 Heavy big boys

But he can use the Force, they say
-10 Thrusters

Ah, do you see him hitting on the queen
Though he’s just nine and she’s fourteen?
Yeah, he’s probably gonna marry her someday
-30 Curls

Well, I know he built C-3PO
And I’ve heard how fast his pod can go
-30 Goblet Squats

And we were broke, it’s true
So we made a wager or two
-30 overhead press

He was a prepubescent flyin’ ace
And the minute Jabba started off that race
Well, I knew who would win first place
Oh yes, it was our boy
-10 man makers

[Chorus] -5 Blockees
We started singin’ “My, my, this here Anakin guy”
May be Vader someday later, now he’s just a small fry
And he left his home and kissed his mommy goodbye
Sayin’, “Soon I’m gonna be a Jedi”
“Soon I’m gonna be a Jedi””

[Verse 2]
Now we finally got to Coruscant
The Jedi Council we knew would want
To see how good the boy could be
-30 heavy lunges

So we took him there and we told the tale
How his midichlorians were off the scale
And he might fulfill that prophecy
-30 tricep extensions

Oh, the Council was impressed, of course
Could he bring balance to the Force?
-hold block over head and stand on 1 leg for 30 sec

They interviewed the kid
Oh, training they forbid
-30 2 count American Hammers

Because Yoda sensed in him much fear
And Qui-Gon said “Now listen here
Just stick it in your pointy ear
I still will teach this boy”
-5 Urkey Durkeys

[Chorus] -5 Blockees
He was singin’ “My, my, this here Anakin guy”
May be Vader someday later, now he’s just a small fry
And he left his home and kissed his mommy goodbye
Sayin’, “Soon I’m gonna be a Jedi”
“Soon I’m gonna be a Jedi”

MARY:

ANNOUNCEMENTS:

COT:
Today’s word is about Wisdom. Sometimes it is better to stop when you are ahead instead of always pushing for something more or better like George Lucas did with the prequel movies.

How do we know when it is time to stop and be content? Wisdom. Wisdom comes from experience, but also knowledge and from God. The Bible teaches us that if we ask for it, He will grant it.

Seek wisdom brothers.