F3 Knoxville

Category: The Project

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.

Greed and an AMRAP

AO: the-project
Q: Erector
PAX: Biohack, Boy George, 3-Peat (Carlos Rodriguez), Ocho, Rocket, Mathlete, OBrother, Munge, Comfort Zone, Icey Hot, LeatherSquid, Erector
FNGs: None
COUNT: 12

WARMUP:
15 SSH, 15 mountain climbers, 10 tempo merkins, 10 Moroccan Night Club, 10 tempo squats, 5 cherry pickers
THE THANG:
Mosey towards the playground. There are 4 workout stations: playground, front of amphitheatre, courtyard, and pool wall. The following pairs of exercises were performed at the locations above, respectively: 25 merkins and 10 pull-ups; 25 LBCs and 25 flutter kicks (2-ct); 15 box jumps and 15 lunges each leg; and 10 wall-ups and 10 burpees. Repeat AMRAP!
MARY:
pistol crunch and merkins ring of fire
ANNOUNCEMENTS:
2nd F lunch planned for Friday
COT:
In American, we are generally very blessed. Many have more than enough to live, and we often are always in pursuit of more. Life is more than riches and success. Let me share a passage with you to consider.
Luke 12:15-21
“Then He said to them, “Beware, and be on your guard against every form of greed; for not even when one has an abundance does his life consist of his possessions.” And He told them a parable, saying, “The land of a rich man was very productive. And he began reasoning to himself, saying, ‘What shall I do, since I have no place to store my crops?’ Then he said, ‘This is what I will do: I will tear down my barns and build larger ones, and there I will store all my grain and my goods. And I will say to my soul, “Soul, you have many goods laid up for many years to come; take your ease, eat, drink and be merry.” ’ But God said to him, ‘You fool! This very night your soul is required of you; and now who will own what you have prepared?’ So is the man who stores up treasure for himself, and is not rich toward God.”

There is a lot that we can take from this passage, but I want to hone in on our pursuit of riches. This pursuit gets in the way of doing more important things like serving God and spending time with our families. True life isn’t about riches at all! Be on guard and don’t let greed rule your life.