F3 Knoxville

Category: The Project

BDE MILE – IPC 2023 WEEK 2

AO: the-project
Q: Papa Lock
PAX: 3-Peat (Carlos Rodriguez), Biohack, Mathlete, Papa Lock, Ocho, Tom Tom, Rocket (dave weston)
FNGs: None
COUNT: 7
WARMUP: Projectivators, LBAC, Imperial Walkers, Butt Kicks
THE THANG:
The workout begins when the 45 min timer starts
400-meter lap
5 BDE burpees
400-meter lap
5 BDE merkins (AKA – hand-release prisoner merkins)
Hand release merkin to Peter Parker to the right elbow to hand release merkin to Peter Parker to the left elbow to hand release merkin
Repeat until time is called.
MARY: n/a
ANNOUNCEMENTS: n/a
COT:
Jesus said, “Do not judge, or you too will be judged. For in the same way you judge others, you will be judged…”
(Matthew 7:1-2, NIV)

Speak No Evil. Someone said: “There is so much good in the worst of us, and so much bad in the best of us, it doesn’t behoove any of us to speak evil of the rest of us.” Each of us is a mixture of good and evil. We each have a dark side and we each have a bright side. Certain situations can bring out the good or the bad in each of us. I have often said, “Where did that come from?” I don’t usually say that when I have done something heroically beautiful. Because of this mixture of the good and bad within us, we should be very careful about judging others. Martin Luther, the Protestant reformer, had a sign on the wall of his dining room which read, “He who has an unkind word to say about another is not welcome at this table.” We all need a sign like that posted somewhere in our home or office.

True CMUesday

AO: the-project
Q: Mathlete
PAX: Biohack, Tom Tom, Ocho, slappy, 3-Peat (Carlos Rodriguez), Comfort Zone, Fire inthe Hole (Dave Duhamel), Mathlete, Munge (Nathaniel Bond)
FNGs: None
COUNT: 9
Warm-up: Running drills
Pool wall: 1 BDE burpee, 5 wall-ups, 1 BDE Merkin
Recruiting Center: 2 BDE burpees, 5 pull-ups, 2 BDE Merkins
Grab CMUs and head to theater steps
Travel by farmer carry (left, right) and rifle carry
Run stairs between sets
• 3 BDE Burpees
• 20 Rows L
• 20 Rows R
• 30 Curls
• 3 BDE Merkins
Travel to next set of stairs, same thing
• 4 BDE burpees
• 30 OHP
• 20 Good mornings
• 50 Heavy Freddies
• 4 BDE Merkins
Back to the Recruiting Center: 2 BDE burpees, 5 pull-ups, 2 BDE
Mary: Dealer’s choice – Box cutters, awkward turtles, basilisk, merkins, pickle pointers
Word

Acts 5:1-11
This story isn’t about generosity, it is about lying.
As a young man, I was an avid liar. Never to particularly malicious ends, but always self serving. In spite of warnings about tangled webs, I found myself to be a pretty handy spider. I was lucky enough to have a watershed moment when I was young where I was discovered in a relatively serious lie with nowhere to retreat. This didn’t come close to curing me, but it did strike the first light of awareness. Since, I have given special attention to trying to work on this flaw.
The lie sits deep in the heart of sin itself. Lying, in its essence, is the act of twisting my view of reality to serve my own purposes, functionally placing myself in the seat of God. Every lie, whether of commission or omission, begins with a lie to yourself. A lie is always in conflict with relationship because it intentionally creates a discontinuity between my understanding of reality and yours. How can I possibly remain in relationship with someone with whom I do not share the same reality?
However, I don’t think that abhorring a lie means that I should speak all truth to all people. Most of us have probably witnessed first-hand a vicious personal attack levied from the perceived moral high ground of “I’m just being honest.” Truth, like all goods, must be constantly tempered by that highest good, love. We must also be cautious about the burden of truth that we lay upon others. God, in his wisdom, does not reveal to us the fullness of His Truth because He knows that we are too weak to bear it. Likewise, it is sometimes better for us to moderate, but this is very tricky business. Certainly there are truths that are not helpful for a child. But I must be very cautious of my motives. Am I really protecting them, or am I really protecting me?
What we can be certain of is that if I intend to conform myself to a man who calls himself the way, the truth and the light, every lie is a nonconformity.

taste the grit

AO: the-project
Q: skewer
PAX: skewer, Biohack (Andrew Ditmer), Mathlete (Jacob Platfoot), Tom Tom (Peter Thies), Windex, Mermaid (Bradley Roberts), slappy (Nathan Evers), Ocho (Matt Hudson), Comfort Zone (Colin Courtney), Baby Boomer (Norm Vaughn), 0
FNGs: 1 0
COUNT: 10

WARMUP:
>10 Imperial squakers
>10 tempo merkins
>10 Lunges

THE THANG:
Dora
. 200 merkins/squats one PAX ran quarter mile, while the other did the exercise.
.150 big boys/dips : The PAX did 25 of each exercise together then did 5 leg raises.
.75 pull-ups/Lunges
MARY:
Thunderstruck for 4 minutes and 1 minute of Cherry pickers
ANNOUNCEMENTS:
IronPAX this month
COT:
in life we have obstacles we will face. we have to get down and face the grit knowing that God is giving us a living hope.

Blessed be the God and Father of our Lord Jesus Christ! According to his great mercy, he has caused us to be born again to a living hope through the resurrection of Jesus Christ from the dead, to an inheritance that is imperishable, undefiled, and unfading, kept in heaven for you,
1 Peter 1:3‭-‬4 ESV
bible.com/bible/59/1pe.1.3-4.ESV

Hey I want to show you something

AO: the-project
Q: Piston (Ralton Emory)
PAX: KickFlip (David Greer), Ocho (Matt Hudson), Erector (Jason Champion), Biohack (Andrew Ditmer), Mathlete (Jacob Platfoot), Papa Lock (Chris McCarthy), Comfort Zone (Colin Courtney), Tom Tom (Peter Thies), Piston (Ralton Emory), slappy (Nathan Evers), Rocket (dave weston)
FNGs: None
COUNT: 11
WARMUP: 10 SSH, 10 Tennessee Rocking Chairs, 5 Knoxville Cherry Pickers, 50 Chattanooga Cherry Pickers
THE THANG: Mosey to the project pile of CMUs.

Workout Consists of:
8 burpees
25 of a called exercise
9 merkins
25 of same called exercise
73 of a called exercise

Sets of 25 were:
Thrusters
Heavy Pickle Pointers
Curls
Chain Saws (alternate arms)
And Thrusters again

73 were:
Flutter kicks
SSH
Jocko leg raise (10 deg to 45deg)
Awkward Turtles
Flutter kicks (again)

After each set a 50 foot bear crawl.

Mosey RTB

MARY: No time

ANNOUNCEMENTS: Ultimate Frisbee at Rampart Saturday
COT:
Proverbs 21:31 says,”“A horse is prepared for the day of battle, but victory comes from the Lord.”
‭‭Proverbs‬ ‭21‬:‭31‬ ‭CSB‬‬
bible.com/bible/1713/pro.21.31.CSB

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.