F3 Knoxville

Category: The Project

The Ocho Ocho (88) Q

AO: the-project
Q: Ocho
PAX: Flying Dutchman, Biohack, Munge, Mathlete, slappy, Icey Hot, Tom Tom, Rocket
FNGs: None
COUNT: 9
Disclaimed the brethren.

WARMUP:
10 x each:
SSH IC, TEMPO SQUATS IC, TEMPO MERKINS IC, Mountain Climbers IC, Willie Mays Hayes, Michael Phelps

THE THANG:
Mosey to Bell
– watch your form, don’t blitz through it…aim for perfect form.
– everyone aim to hit 88 reps, break it up 4/22 or 8/11 or whatever.
– we’ll keep working until every man feels like he got the full benefit of that set.
– When you hit 88, start doing LBCs, big boys, box cutters, or flutter kicks (something core).

88 Dips/LBCs till 6 is done
Mosey to K25

88 Bobby Hurleys/LBCs till 6 is done
Mosey to Y12

88 Lunges up the hill/LBCs till 6 is done
Mosey back to Bell

88 Merkins/LBCs till 6 is done
Mosey to Sr Center

88 Curls w/ rocks/LBCs till 6 is done
Mosey to Flag

88 Monkey Humpers/LBCs till 6 is done

MARY:
We call this the Gloom.
Psalm 88 may be the gloomiest of the Psalms. Most end on hope. Not this one. But it’s so good to know God knows that we have days that feel like this and doesn’t turn us away. He calls us to cry out to Him.

Read PS 88 (NLT).

So just like in our workout: when things are gloomy, watch, wait, and pray. Check your form. Slow down. Wait on another guy. Know that God hears you even in the gloom.

Before you know it the gloom will be over. At least till next time.

ANNOUNCEMENTS:
ROCO launch convergence. 12 Pains @ JUCO Wed.

COT:

Travel the four corners

AO: the-project
Q: Mathlete
PAX: skewer, Biohack, KickFlip, OBrother, Erector, Rocket, Tom Tom, Mathlete
FNGs: None
COUNT: 8
WARMUP: Projectivators, tempo squats, grady corn, cherry pickers
THE THANG:
Four corner stations and a center pile. Do a center exercise, then go to a station. Try to complete the card.
Center
Curls x15
Tri-Extensions x15
Thrusters x10
Blockees x5
Squats
Air x30
Heavy x20
Double Heavy x10
Merkins
Hand Release x20
Derkin x20
Plyo x20
Kettlebell Swings
25 x12
35 x8
50 x6
Kettlebell Rows
25 x12
35 x8
50 x6
Sand Bag OHP
40 x12
60 x8
80 x6
Sand bag OH Throw
40 x12
60 x8
80 x6
Core Legs
Dolly Kicks x20
Box Cutters x20
Heavy Freddies x20
Big Boys
Basic x24
Heavy x16
WWIII x12
MARY: No time
ANNOUNCEMENTS: GTE prep event, Christmas party, RoCo Launch
COT:
Phillipians 2:5-11
5 In your relationships with one another, have the same mindset as Christ Jesus:
6 Who, being in very nature[a] God,
did not consider equality with God something to be used to his own advantage;
7 rather, he made himself nothing
by taking the very nature[b] of a servant,
being made in human likeness.
8 And being found in appearance as a man,
he humbled himself
by becoming obedient to death—
even death on a cross!
9 Therefore God exalted him to the highest place
and gave him the name that is above every name,
10 that at the name of Jesus every knee should bow,
in heaven and on earth and under the earth,
11 and every tongue acknowledge that Jesus Christ is Lord,
to the glory of God the Father.

Christmas is coming and as we enter the season of preparation I think it is good to bring to mind its deep significance.
Born – Died – Raised or incarnation – crucifixion – resurrection
Christmas remembers the first of these, the incarnation, and I think sometimes we don’t see its significance to salvation. God comes down to us. He made the move.
This is a deep thread, when the high comes down to the low. It resonates. When the officer eats last, when the general leads the charge. When a father breaks his back to provide or a mother starves to feed her children.
CS Lewis makes much of this in his writing. God’s descent into the human form forever transforms it.

F3 Quarter Murph Repeats

AO: the-project
Q: Munge
PAX: Erector, Papa Lock, Ocho, OBrother, Tom Tom, Mathlete, slappy, Rocket, Munge
FNGs: None
COUNT: 9

WARMUP:
10 side straddle hops
10 lil baby arm circles, both directions
10 tempo merkins
5 cherry pickers
THE THANG:
Execute the F3 Quarter Murph Repeats workout until recovery
MARY:
None
ANNOUNCEMENTS:
Upcoming Christmas party @ Data’s place
Prepping for Haw Ridge event
COT:
Walking in the Spirit essential for any meaningful Christian life. The Spirit as embodiment of union between Jesus and His Father, also vital in our union with Christ. Identity of being “in Him” primary focus of the Christian walk.

East End Tour

AO: the-project
Q: Mathlete
PAX: Ocho, Icey Hot, Mathlete, OBrother, Comfort Zone, Erector, Papa Lock, TACMAN, Flying Dutchman
FNGs: None
COUNT: 9

WARMUP: Projectivators, overhead claps
THE THANG:
Head to recruiting center with a couple sprints along the way.
Before we get blocks, 3 sets of 5: shoulder taps, pickle pounders, iron Mikes, pull-ups
grab blocks and go to bank hill.
15 Heavy LBCs, Freddie’s, and Dolly kicks plus 5 backworms. farmer carry to top and back, short 5 paces and repeat 3 times.
head up to theater steps, pyramid of 5, 10, 15, 20 curls, OHP, Tri Ext, Derkins, stairs between rounds.
then return the blocks and return to flag with a final sprint
MARY: no time
ANNOUNCEMENTS:
COT:
I gave some perspective on protein that I gleaned from an Art of Manliness podcast: podcasts.google.com/feed/aHR0cHM6Ly9mZWVkcy5zaW1wbGVjYXN0LmNvbS9henkzM0c4Xw/episode/NWU2NmE3YTktNjAwZi00YWNiLTliMDEtZDlkNmUwMmUzNWRm?ep=14

Basics are you need 0.5 to 0.8 g of protein per pound of bodyweight. Protein synthesis gets kicked off by 3 g of the amino acid leucine, so eat a good protein meal twice a day. Almost impossible to get the 9 essential amino acids on a vegan diet without a dietician.

The Princess Bride

AO: the-project
Q: Biohack
PAX: OBrother, Icey Hot, Munge, Mathlete, Ocho, Comfort Zone, slappy, KickFlip, Biohack, Flying Dutchman, Flying Dutchman
FNGs: 1 Flying Dutchman
COUNT: 10
WARMUP:
1. Projectivator
2. Overhead clap
3. Imperial Squalker
4. Tempo merkins
5. Cherry pickers

THE THANG:
1. Run to the parallel bars
2. 20 inverse rows as we sail to the Cliffs of Insanity!
3. 10 Wallpies and go over the pool wall.
a. First one over must say the quote (I swear on the soul of my father, Domingo Montoya, you will reach the top alive).
4. Left side plank for 30 sec.
a. Why are you smiling?
b. I know something you don’t know.
c. I’m not left handed
5. Right side plank for 30 sec.
6. My way is not very sportsman-like
a. Hang from the monkey bars for 1 min.
7. Run to the bell.
8. Build immunity to iocane powder.
a. 20 dips
9. Run to K25 hill and to the top.
10. Roll down the hill towards the fire swamp.
11. Run back up and over and leap the fire geyser at the bottom.
12. Ring of fire as we battle rodents of unusual size.
13. Squatting ring of fire as we escape the lightning sand.
14. We are men of action. Lies do not become us.
15. Death march to the bell as we fall into the pit of despair.
16. Not to 50! 50 dips
17. Buddy carry to the playground as we take Westley to Miracle Max
a. Switch out at the parallel bars
18. If only we had a Wheelbarrow
a. Partner wheelbarrow back and forth to the amphitheater
19. Mawage is what bwings us togetwar, today
a. Al Gore while we quote the scene (Wuv, twoo wuv also)
20. The chase! Jail break to the shovel flag. No wammies!
21. My name is Inigo Montoya. You killed my father. Prepare to die.
a. Overhead clap. In cadence. Until it hurts like you’ve been stabbed in the arms.
22. To the pain!
a. Ring of fire.

MARY: A few ab exercises with friends.

ANNOUNCEMENTS:

COT:
“We are men of action. Lies do not become us.”
Who do we lie to? Others? Ourselves? Our God?

One way we lie to all three is by pretending we will live forever.
Think of your legacy. What do you picture? Money? A business? Heirlooms or possessions?
Which of these will survive 10 years? 20 years? 50? 100? Eternity?

Steve Jobs was one of the most influential people in the world while he lived and continues to be. However, within months of his death, Apple released a product he said they’d never make: the iPad Mini.

Do not lie to yourself and pretend that your material work will leave a legacy for your family. The only true legacy we can leave is by passing our values from the Word of God to others in our lives. The disciples we make will outlive us way longer than any work of our hands.