F3 Knoxville

Category: The Project

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.

Blocks and Form

AO: the-project
Q: OBrother
PAX: Ocho, Erector, Comfort Zone, 3-Peat (Carlos Rodriguez), Tom Tom, Munge, Papa Lock
FNGs: None
COUNT: 8

WARMUP: Tempo Squats, Moroccan Nightclubs, Projectivators, Cherry Pickers

THE THANG: Ran to the concrete blocks, started with some Good Mornings

Went through exercises explained the form and answered questions followed by a 1 minute work , 15 sec rest, 1 minute work, 15 sec rest, 1 minutes work of each exercise. Exercises done were:

Goblet Squat
Curls
Lunge
Upright Row
Deadlift (with extra weight provided by Black Betty and John Henry to feel the form)

Run break for some Cardio between Row and Deadlift

COT: Discussion of Courtesy. I was a Boy Scout ages ago and I always wondered why the Scout Law listed that a Scout was both Courteous and Kind. Aren’t those the same thing. Now that I’m older, I see that Courtesy is how you treat someone and Kindness is why you treat someone that way. You can be courteous without being kind (see the Southernism ‘Bless your heart’) and kind without being courteous (Papalock used the example of the old man in the movie Gran Tarino). Courtesy helps people interact without misunderstandings. I used the example of the internet as an area where Courtesy can be lacking and it be source of contention and strife. Ocho pointed out that both Courtesy and kindness can be viewed as proceeding from viewing everyone as made in God’s image and worthy of that respect.

Keating’s Bell

AO: the-project
Q: Rocket
PAX: Comfort Zone, Munge, 3-Peat (Carlos Rodriguez), Mathlete, Tom Tom, OBrother, Rocket
FNGs: None
COUNT: 7
WARMUP:
SSH (IC)
Moroccan nightclub (IC)
Grady Corn (ic)
Cherry pickers (ic)
Upward- and downward-dog

THE THANG:
11s of heels-to-heaven and Bobby Hurley

Dora – 100 merkins, 200 LBC, 300 Squats

MARY:
Circle pick on exercise

ANNOUNCEMENTS:
None

COT:
Words to focus on: Don’t let the old man in. Optimism. Be useful.

IPC week 4

AO: the-project
Q: Mathlete
PAX: 3-Peat (Carlos Rodriguez), Biohack, OBrother, Ocho, Comfort Zone, Mathlete, Duke, Rocket
FNGs: None
COUNT: 8

WARMUP:
SSH, Grady corn, tempo squats
THE THANG:
IPC wk 4 is too complicated. Here is a link: f3greenwood.wordpress.com/2023/09/24/we-arent-professionals-ipc-2023-week-4/
MARY:
No time
ANNOUNCEMENTS:
2nd F pizza at St. Mary’s Friday. send an order to rocket, bring your own beverages.
COT:
Pray. It seems too simple and easy to be effective, but it’s not and it is. Don’t let the apparent ease of taking a few minutes stop you from doing it at all. Don’t let a high standard keep you from something simple. Prayer is the one thing we can always lean on.

CZ B-day VQ

AO: the-project
Q: Comfort Zone
PAX: Borg, Mathlete, Biohack, Rocket (dave weston), OBrother, slappy
FNGs: None
COUNT: 7
WARMUP:
-Side Straddle Hops
-Tempo Merkins
-Lunges
-Tempo Squats
-Cherry Pickers

THE THANG:
(All reps are 36 for my 36th b-day, unless otherwise noted)
Pool Wall: Big Boys, Wall Ups x 18
Amphitheater: LBC’s, Freddy Mercuries
Mosey to Bridge, Sprint to Bell
Bell: Step-Ups, Dips
Jog to 1st corner of track: Basilisks
Bernie to 2nd corner of track: Imperial Squawkers
Jog to 3rd corner of track: Burpees

MARY:
6/7 HIMs finished a MARY before 0615

ANNOUNCEMENTS:
Iron PAX on Thursday
2nd F: Big Eds (or maybe Catholic Church tables) family dinner on Friday
Maybe Ultimate Frisbee on Saturday

COT:
Abraham had to leave his ‘comfort zone’ to grow in his faith and become the father of the Israelites. Remember to leave your own comfort zone, whatever that may be, in your fitness, fellowship, faith, and beyond.