F3 Knoxville

Category: The Project

Mighty Morphin Power Rangers

THE SCENE: 58 degrees and a calm and beautiful morning

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Karate Jacks, Tempo Squats, Tempo Merkins, Grady Corns, Stretch on your own

THA-THANG:

Ruggers Run: modified Indian run with a rugby ball – pass it back, last man sprints it back to the front of the line.

The mission: Gather the required hash (tally) marks for each exercise group.  Most hash marks required multiple reps to count, and approved modifications to earn a tally were included.

  • Karate Jacks (4 count)
    1 hash = 20 KJ’s
    40 hash marks required
  • Rings Pull-ups
    2 Inverted Rows : 1 PU
    1 hash = 5 PU*, 10 IR
    40 hash marks required
  • Running Laps
    1 hash = 1 lap**
    30 hash marks required
  • Imperial Squawkers (4 count)
    1.5 squats : 1 IS
    1 hash = 20 IS, 30 squats
    40 hash marks required
  • Bird Dogs (4 count)
    1 Big Boy : 1 BD
    3 LBC : 1 BD
    1 hash = 20 BD, 20 BB, 60 LBC
    40 hash marks required
  • Derkins
    1 merkins : 1 Dk
    3 incline merkins : 1 Dk
    1 hash = 15 Dk, 30 Mk, 45 IM
    40 hash marks required

* A rather heavy towing chain was present.  Any that did pull-ups wearing the chain got to put a bonus hash mark in any category.

** A 45 lb weight vest was present.  Any that ran the lap wearing the vest got to put a bonus hash mark anywhere they wanted.

Mission was accomplished in record time!

Ruggers Run back, taking the long route behind the building and around to the front, all while carrying the gear!

MARY:
Partial shoulder burn, followed by tribute Mary from all the current AOQ’s present and the Nan’tan
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

“Be completely humble and gentle; be patient, bearing with one another in love. Make every effort to keep the unity of the Spirit through the bond of peace.” (Ephesians 4:2-3, NIV)

Humility is a dying virtue.  As one person put it, we live in the Culture of Narcissism.  We are infected with the IDI Syndrome (I-Deserve-It).  The IDI-ology places a premium on the needs of the self over the needs of others.  According to the IDI Syndrome, having a “meaningful relationship” means someone is “meeting my needs.”  We live in a consumer culture where luxuries have become necessities and we have moved from “need” to “want” to “deserve.”  I want it, therefore I need it, therefore I deserve it and I’ll kill to get it.  We are overdosing on everything: food, data, relationships, possessions, pleasure…  What we “need” is to become more “Christ-centered” and less self-centered.  We need to become “small-minded” if we want to get “big-hearted.”  Small acts of kindness and faithfulness are often great acts of courage.

MOLESKIN:
A big thanks to Median for coming out to be our impromptu photographer!  He easily got in twice as many steps as any one of the rest of us.  Looking forward to seeing some of the shots!

Felt honored and privileged to have two former AOQ’s, three current AOQ’s and the Knoxville Nan’tan join me and the others today.  We had enough superheroes today to make a cartoon series and a movie trilogy!

ANNOUNCEMENTS:
Hardship Hill after action meeting tonight at 7pm & Crafter’s Brew; KARM Dragon Boat Festival on June 17th

12 Pains of Christmas for Bobbit

THE SCENE: Cool and muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Projectivator
  2. Tempo merkins
  3. Seal squats
  4. Grady corns
  5. Basilisks
  6. Prone row

THA-THANG:
Mosey to the hill on ORAU campus.

12 Pains of Christmas:  Do the first exercise, run up and down the hill, then do the next + all the ones before it.  It builds on itself, just like the song. “… and a bur-r-r-r-r-pee!”

  1. Burpee
  2. Imperial Squalkers
  3. Basilisks
  4. Merkins
  5. Big Boys
  6. Lunges
  7. Side straddle hops
  8. Prone rows
  9. Diamond merkins
  10. Heels to heaven
  11. Squats
  12. Burpees

MARY:

CIRCLE OF TRUST/BOM:

I chose to do this workout in honor of our brother Bobbit.  His days with us are winding down as he gets ready to move on to his next adventure and new place of impact.  This was one of his favorite workouts.  As I planned for this, I forgot that we was at a church conference this week and so would not be here this morning.

A lot has been said already about his leadership and the impact he’s had on F3 Knoxville, Rampart, and The Project.  Today we focused on how we valued him as a friend.  We shared our favorite stories of Bobbit and made plans to clown car down to Chattanooga to visit him.

MOLESKIN:

ANNOUNCEMENTS:
Dragon boat race.

Bricks and Ropes

THE SCENE: cool 64
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The PAX did little baby arm circle forward and backwards, some hallelujah, Chattanooga Cherry pickers and Gradie corns
THA-THANG:
Mosey to the recruiting center and had some small bricks and the CMU. The PAX did these exercises ( OHP, Heavy little baby arm circle, heavy hallelujah,  heavy Gradie corns. America hammer,  Freddie mercury,  curls, derky turkey,rows, Renegade Rows)one man  rotated to the rope circuit

  • 20 side wave
  • 20 side to side wave
  • 20 alt lateral squats rope waves
  • 20 kneeling waves

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things. What you have learned and received and heard and seen in me—practice these things, and the God of peace will be with you.
Philippians 4:8‭-‬9 ESV
https://bible.com/bible/59/php.4.8-9.ESV

MOLESKIN:
Our lives are always moving in the direction of our strongest thoughts. What we think shapes who we are. So just wanted to encourage you all to fight keeping the 🏰 of your mind clean of sin by replacing with Christ 

The Project Murph

THE SCENE: clear, comfortable, and perfect for a beatdown
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, mountain climbers, tempo merkins, arm circles, tempo squats
THA-THANG:
Today’s workout is the May metric workout: the Murph.

  • Run 1 mile
  • 100 pullups
  • 200 merkins
  • 300 squats
  • Run 1 mile

Each PAX may break up the run and reps how they see fit. Recommended 5, 10, 15 on the reps for 20 rounds.

MARY:
No time
COUNT-OFF & NAME-O-RAMA
9 got it done today at the Project!
CIRCLE OF TRUST/BOM:
Today’s tribute workout is to the sacrifice that Michael Murphy made for our nation. It got YHC thinking about the sacrifices that we make or should make. Countless times in the Bible we are told to put others before ourselves. Their desires before our own. While our life might not be in the line, much of the time our ego and pride are. Pride is not a godly trait. I will leave you with this passage.

“Do not love the world nor the things in the world. If anyone loves the world, the love of the Father is not in him. For all that is in the world, the lust of the flesh and the lust of the eyes and the boastful pride of life, is not from the Father, but is from the world. The world is passing away, and also its lusts; but the one who does the will of God lives forever.”

1 John 2:15‭-‬17 NASB1995

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Hardship Hill on Monday! Setup following rampart AO flag handoff on Saturday.

The Great Siege of 1565

THE SCENE: Cool and muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Projectivator
  2. Tempo squats
  3. Tempo merkins
  4. Cherry pickers
  5. Run to the track
  6. Run 3/4 lap w/ high knees, butt kicks, and karaoke

THA-THANG:

Our theme is assaulting a fort.

  • 100m + 50 merkins to assault the front gate.
  • Mosey 100m
  • The frontal assault failed. 200m sprint to retreat and 50 big boys to reinvigorate your manhood.
  • Mosey 300m to find another assault position.
  • Sprint 300m to assault the wall again.  Circle back for the 6.
  • Ouch! We got shot in the leg.  50m lunges
  • Mosey 150m to the field hospital.
  • We got patched up, but now we have to carry a dispatch to an allied commander. Sprint 400m
  • We made it inside the fort now! Run up and down the steps of the grandstands.
  • Mosey back to the flag. Small detour to see the tennis courts and do some dips.

MARY:
Ocho: LBCs – Papa Lock: Grady Corns

CIRCLE OF TRUST/BOM:

The year is 1565 and the Ottoman Empire dominates the middle east, attacks ships in the Mediterranean, and makes slaves of their captives.  An ancient order of knights that dates back 500 years will break the back of this force of evil and save Europe from a Muslim invasion.

The Knights of the order of Saint John, also known as the Knights Hospitaller, were a group of Christian European knights who originally ran a hospital in Jerusalem. Their 2nd leader organized a militia and this began their military operations.  During the Crusades, they along with the Knights Templar (who you may have heard about from Nicholas Cage), became the 2 most formidable military orders in the Holy Land.

After the Muslims retook Jerusalem, the Knights Hospitaller took to island living.  Moving to Cyprus, Rhodes, and eventually Malta.  While on Malta, a small island in the Mediterranean west of Sicily, they launched naval raids on the Ottoman Empire and their vasal Barbary Pirates.

The Ottoman Empire decided the Knights Hospitaller needed to go to the hospital themselves and launched a huge siege on the Isle of Malta bringing 40,000 men.  This was one of the largest armies assembled since antiquity.  The Knights of the Order of Saint John had only 6,100 men to defend their home and the good people of Malta.

The Ottomans arrived on May 18, 1565 and took the interior of the island quickly.  There were three strategic forts on the east coast of the island that the Knights defended valiantly along with the capital city.  Despite many cannon bombardments from land and sea, and many assaults on the forts, the defenders held the island until September 7th – 4 months later when a relief force of 8,000 Spanish and Italian troops arrived.

These fresh troops made quick work of the demoralized Ottomans forcing them to retreat from the island by September 13th having lost between 25-35,000 men.  The Knights Hospitaller lost 2,000.

This example had a major impact, bringing together the kings of Europe in an alliance against the previously seemingly invincible Ottomans; the result was the vast union of forces against the Ottomans at the Battle of Lepanto six years later.  Who will you inspire with your bravery and resolve?

ANNOUNCEMENTS:
Hardship Hill is on Monday, May 29. Register or sign up to volunteer. Rampart Flag handoff on Saturday.