F3 Knoxville

Category: The Project

Block Dora

THE SCENE: Clear morning. Temperature ~68F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 12 Projectivators,
  • 5 Cherry Pickers
  • 15 Moroccan Night Clubs
  • 10 Tempo Squats
  • 10 Temp Merkins

THA-THANG:
Moseyed to blocks.

Set up as a Dora workout.  One person does the listed number of the first exercise before switching until they reach the number for the second exercise

  • Clean and Press Block – 20, Boxcutter – 200
  • Rows – 15 each arm, LBCs – 200
  • Curls x 30, Hold Wall Sit until other has completed then switch, 4 total
  • TRANSITION – Each Partner either does 10 pullups or 30 rockets
  • Squat Jumps – 30, Basilisks – 200
  • Dips – 20, Big Boys – 200
  • Lunge – 10 each leg, Hold Plank until other has completed then switch, 4 total
  • TRANSITION (See above
  • Repeat if necessary

MARY:
Time for a little Mary at the End.  Participants called out who would give the next exercise.  Did Box cutters, LBCs, and Basilisks

COUNT-OFF & NAME-O-RAMA
Boxcutter also attended but doesn’t have tag yet
CIRCLE OF TRUST/BOM:
“My actions are my only true belonging.  I cannot escape the consequences of my actions.  My actions are the ground on which I stand.”  Ran across this quote.  Word addressed evaluating not what you feel you have done, but to look at what actions you have taken.  Thinking about something can often feel as real as taking the action itself.  So look back on what actions you have taken, not how much you feel you have done based on what you have been thinking about.  Ocho made the point that from this perspective, prayer is an action.
MOLESKIN:
If a similar workout is redone, recommend reducing the numbers of Clean and Press to 10, Squat jumps to 15, and all 200’s to 100 or 150.  Two reasons.  First, the clean and press and squat jump winded people very fast and often they seemed to make this modification on their own.  Second, the workout was running long so had to have folks move through early.  Reduced counts would have it run closer to the expected time.
ANNOUNCEMENTS:
Q101 this weekend 8/19. Hosted at The Project but open to all F3 Knoxville

A retreat is coming up this fall at Doe River Gorge.  Spots are open.  Cost is $110.

Ultimate Frisbee OTB on Wednesday (8/16) went well.  Plan is to shift it to Saturdays, but since Q101 is next week, it will be on Wednesday again.

Thunder Cards

AO: the-project
Q: Biohack (Andrew Ditmer)
PAX: Mathlete (Jacob Platfoot), KickFlip (David Greer), OBrother (Luke Platfoot), Borg (Mark McKeever), Ocho (Matt Hudson), Munge (Nathaniel Bond), Snaggletooth (Elijah Tafao), Biohack (Andrew Ditmer)
FNGs: None
COUNT: 8
WARMUP:
-Projectivator
-Seal squats
-Overhead clap
-Merkins
-Cherry pickers

THE THANG:
Flip cards and do the reps:
-Clubs: Curls
-Spades: Goblet Squats
-Hearts: Overhead Press
-Diamonds: Diamond Merkins

After each PAX has a chance to flip a card, travel across the back porch alternating through: bear crawl, heavy walking lunges, rifle carry.

MARY:
Flip Borg’s F3 cards and do the exercises on them

ANNOUNCEMENTS: Dad camp this weekend, Q101 next Saturday, Forg3 on September 22nd. Equalizer shovel flag handoff on September 1

COT: Kickflip stepped up to share about preparing for his oldest son to turn 13. He has been reading books and preparing a plan to turn him into a man. His challenge to us is to be intentional in our lives. Work directly towards the outcomes we seek. Don’t hope they happen by accident.

Trust Too

AO: the-project
Q: Mathlete (Jacob Platfoot)
PAX: Biohack (Andrew Ditmer), Mathlete (Jacob Platfoot), Snaggletooth (Elijah Tafao), Rocket (dave weston), OBrother (Luke Platfoot), Ocho (Matt Hudson), Munge (Nathaniel Bond), Fire inthe Hole (Dave Duhamel), slappy (Nathan Evers), Boy George (Carey Allen), KickFlip (David Greer), Comfort Zone (Colin Courtney), Duke (Anthony Kahn)
FNGs: None
COUNT: 13
Warm-o-rama: SSH, tempo squats, LBACs, Grady corn, tempo merkins, down/up dog.
The Thang: Mosey to pool wall and remember 3 wall ups.
Mosey to playground – Dora: 250 hanging knee raises while partner runs to pool wall and does 2 wall ups.
Mosey to Pool Wall – Dore: 150 Merkins while partner runs to playground and does 2 pull ups.
Mosey to amphitheatre – 50x 4-ct core exercise, 10 derkins, then run up the hill and back. Core exercises are LBCs, Flutterkicks, Freddy Mercury, and box cutters.
Mosey to fountain and do 50 dips.
Mosey to parking lot and do a sprint.
Mary: prone rows for time
Word: some great take aways from a lecture I heard from Craig Groeschel.
Trust is built by Transparency, Empathy, and Consistency.
Transparency – When communication decreases, uncertainty increases. Better to disappoint with a hard truth than to deceive with a lie.
Empathy – Talk less, listen more. Your team will never care about your mission if you don’t care about your team.
Consistency – It’s not what you do occasionally that matters, but what you do consistently.
To earn trust, you have to give trust.
The best way to figure out if you can trust someone is to trust them.
You may be disappointed if you trust too much, but you will always be limited if you don’t trust enough.

Societal trust is as low as it has ever been. People default to distrust. Thus, we must be more intentional about building it. Go first in trust. Be transparent about your weaknesses. And remember that the three most important ingredients for success are consistency, consistency, and consistency.

Army-Marine Q Relief

AO: the-project
Q: Mathlete (Jacob Platfoot)
PAX: Borg (Mark McKeever), skewer, slappy (Nathan Evers), Erector (Jason Champion), Rocket (dave weston), Biohack (Andrew Ditmer), Comfort Zone (Colin Courtney), Duke (Anthony Kahn), OBrother (Luke Platfoot), Munge (Nathaniel Bond), Fire inthe Hole (Dave Duhamel), Piston (Ralton Emory), Outnumbered (Daniel Hildebrandt), Econoline (Joshua Middlebrook), Mathlete (Jacob Platfoot), Ocho (Matt Hudson)
FNGs: None
COUNT: 16
WARMUP:
Projectivators, LBACs, Grady Corn, Chatty Cherry Pickers, Moroccan night clubs, tempo squats, tempo merkins, mountatin climbers
THE THANG:
Mosey to the pool wall – 13 wall-ups
Mosey to the recruiting center, grab a brick and do 3 pull ups, whichever bar you pick, that’s your team
Head up to the theater steps. Each team has a mission to complete 12 sets of 25 reps of 10 exercises: Derkins, OHP, Curls, Tricep Ext, CMU Swings, Hvy Squats, Hvy Lunges, Hvy Hammers, Hvy Freddies, and Good Mornings. After each set, run up the steps and mark it on the score card.
Ended by time.
MARY: – No time
ANNOUNCEMENTS: Biohack is the new AOQ!!! BFF at Quanken Saturday, Dad Camp the next week, Forg3 in September.
COT:
The Q source provides us with Leadership Competencies (Vision, Articulation, Persuasion, and Exhortation) and Virtues (Candor, Commitment, Consistency, Contentment, and Courage), but ahead of these things, there is a fundamental reality – Trust. Without Trust, there can be no Team, and without a Team there is no Leader. While Trust-worthiness might be guessed at by evaluating the other leadership traits, there is only one way to truly get Trust – the Stress Test. Trust only truly develops when a man stands with you under stress and does not give way. Though I could speak on Biohack’s leadership traits, what gives me greatest confidence in his success is the Trust that I have in him, having stood with me in many gaps and proven himself reliable. So it is with no hesitation that I step aside to give him the lead of this fine and flourishing AO.

Back To School

AO: the-project
Q: Biohack (Andrew Ditmer)
PAX: Ocho (Matt Hudson), skewer, Mathlete (Jacob Platfoot), Biohack (Andrew Ditmer), Munge (Nathaniel Bond), Rocket (dave weston), Comfort Zone (Colin Courtney), OBrother (Luke Platfoot), Tom Tom (Peter Thies), Fire inthe Hole (Dave Duhamel)
FNGs: None
COUNT: 10
WARMUP:
1. Projectivator
2. Run a lap around the parking lot
a. Bernie
b. High knees
c. Butt kicks
3. Tempo squats
4. Run a lap
a. Tempo merkins
b. Seal squats
c. Cherry pickers

THE THANG:

1. Mosey to the front doors of Oak Ridge High School.
2. Travel merkins up the steps. (hold Al Gore for the six).
3. Dora time! (1 pax doing reps; the other running the bus loop)
a. 100 merkins
b. 200 big boys
c. 300 squats
4. Tennis court abs
a. 25 box cutters
b. 25 flutter kicks
c. 25 heels to heaven
d. 25 Basilisks
e. 25 Freddy Mercuries
f. 50 LBCs
5. Relay race
a. 2 or 3 teams
b. Sprint across the parking lot
c. Do 1 burpee
d. Sprint back and tag your teammate

MARY:
ANNOUNCEMENTS:
COT: