F3 Knoxville

Category: The Project

Improv Rain Murph Prep

THE SCENE: Raging storm at the beginning, tapering into drippy wet, 60s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Projectivator, TN Rocking Chairs, Tempo Merkins, Grady Corn, Newton’s cradle
THA-THANG:
Sometimes

  • Mosey to the back porch and do 3 sets of modified Murph reps
    • 15 pole rows
    • 10 merkins
    • 15 squats
  • Then 2 sets of another pair, followed by 2 sets of Murph reps then a lap around the building
    • 10 Iron Mikes and 10 BttW shoulder taps
    • 10 Hand Release Merkins and 10 Flutter-Dollys
    • 10 Derkins and 10 Box cutters
  • By this point, rain had pretty much cleared, so we moseyd to the pool wall
    • 2 sets of 10 Wall-ups and 10 Bobby Hurleys
  • Mosey to playground and do 1 true Murph rep set including pull ups
  • RTF

MARY:
I think we did some…
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

“The Big Lie in the church today is that you are nothing more than ‘a sinner saved by grace’. – John Eldredge

C.S. Lewis cautions us against the words “just” or “merely”, because they serve to exclude other possibility. To be ‘just’ saved by grace is to remain a helpless infant. You are purposed to be much more. Humanity was created in the image of God so that we would become rulers of creation. To be saved is to gain access to the energizing Spirit of the Creator of heaven and earth, but it does you no good if you don’t choose to draw from it. And the Lord delights when you rely on Him for your power.

If I fail to use my chance to grow strong from the Source, I am the least of those who suffer because of it. There is no one to fill your place in the battle line. Every man who chooses comfort or apathy or fear is a gap in the bulwark. Will the enemy win because of my lack? We are certain the answer is a resounding “NO”. But the Lord does not coddle us with irresponsibility. He respects our agency by allowing real consequences. So be assured that your choice will be respected, and all that comes with it.
MOLESKIN:
Not a huge divergence from my original plan, but definitely a little tricky to adapt to the weather, which totally surprised me.
ANNOUNCEMENTS:
Hardship Hill, Dragon Boat, Flag handoff at Juco May 19th, Rampart May 27th.

Han Solo

THE SCENE: Very cold for May.  Clear skies. Full moon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. B wings (projectivator)
  2. Imperial walkers
  3. Tie fighters
  4. X wings (overhead claps)
  5. Spice miners (cherry pickers)

THA-THANG:

Mosey to ORAU. Read the quote and complete the exercise then run up and down the hill.  Hold a podracer (Al Gore) for the six.

Scenes:

  1. “I have a bad feeling about this” – 10 thrusters
  2. “Then I’ll see you in Hell!” – 10 Blockees
  3. “Boring conversation anyway” – 50 curls
  4. “I thought they smelled bad on the outside!” – 30 heavy squats
  5. “Never tell me the odds” – 30 overhead press
  6. “You like me because I’m a scoundrel. There aren’t enough scoundrels in your life.” – 30 heavy freddy’s
  7. “No reward is worth this.” – 10 Urkey Durkery’s
  8. “One thing’s for sure, we’re all gonna be a lot thinner.” – 100 LBCs
  9. “What an incredible smell you’ve discovered!” – 20 heavy lunges
  10. “Great, kid. Don’t get cocky.” – 20 heavy pickle pointers
  11. “I know.” – 30 tricep extensions

MARY:
Imperial Walkers and AT-ATs (bear crawl)
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:

Star Wars is the classic melodrama: Good guys wear white and bad guys wear black.  You know who’s who from the start of a scene.  Han Solo is the one exception:  he wears black over white.  He starts out as a bad guy:  selfish, obsessed with money, and only looks out for number one.  However, he undergoes a change during the movie; the classic protagonist.  At the end of Episode IV A New Hope, after fleeing with his reward, he returns dramatically to save Luke and help destroy the Death Star cementing his place in the Rebel Alliance.

The journey of Han is an example of coming of age.  Look back at yourself as a child and a youth.  Were you selfish, obsessed with money, and only looking out for number one?  At what point did this start to change for you?  When did you start to love sacrificially? Look at your children.  Do you see Han Solo in them?  Teach them diligently and with patience.  With God’ grace, they too may return to dramatically save the day and cement their place in the Rebel Alliance of life.

ANNOUNCEMENTS:
Flag handoffs for JUCO (May 19) and Rampart (May 27)

Fire in the Hole!

THE SCENE:  47 and clear.
F3 WELCOME & DISCLAIMER:  Administered.
WARM-O-RAMA: 

RFTS – LIH
Phelps
Down/up dog
Tempo merkins
Parker merkins
Tempo squat
Squat jump 180

THA THANG:

Mosey to the fountain.  Grab a spot on the benches.  10 Derkins. 9 Carolina dry docks. 8 shoulder taps. 7 hand lease derkins.  6 newton’s cradle.  5 Derkins. 4 Carolina dry docks. 3 shoulder taps. 2 hand lease derkins.  1 newton’s cradle.

Short mosey to the civic offices.

Split into 2 teams.  One die with numbers 1,2,3.

Team 1 rolls the die, then runs that number of laps.

While Team 1 runs, Team 2 works through the exercises until laps are completed.

When first man from Team 1 returns from laps, other team rolls.

When list is complete, knock down a cone and start again.

Repeato until one team knocks down 3 cones.

Exercises:

  • 10 Monkey Humpers (4-count)
  • 15 Mountain climbers (4-count)
  • 10 Iron Mikes (10 each leg)
  • 15 Side crunches (15 each side)
  • 15 Squat jump 180s
  • 15 BBS
  • 10 Parker Merkins
  • 15 Star jacks
  • 15 Carolina dry docks
  • 20 LBCs

MARY:

Mosey back to the flag.  Play the song “Turn it Up” by Oh the Larceny.  SSH in rhythm with the music – burpee each time they sing “Turn it Up!”

COUNT-OFF & NAME-O-RAMA

11 men, including FNG “Fire in the Hole”

CIRCLE OF TRUST/BOM:

1 Samuel 10.  Then Samuel sent all the people away, each one to his home.  Saul also went to his home at Gibeah, and with him went men of valor whose hearts God had touched.

By God’s grace, I would love for that to describe each of us.  A man of valor, whose heart God has touched.

Valor – “strength of mind or spirit that enables a person to encounter danger with firmness – courage and decisiveness”.

Men of Valor are elusive in a world that’s lost its moral compass, yet every man should strive to be one.

We can aspire to be the men God calls us to be – men of integrity and honor.

What makes a man a HIM?  Attending F3 workouts?  No!  A man is a HIM only if he is living a life of high-impact.  (hat tip to Archie).  Do, rather than seek to seem.  BE a HIM!

MOLESKIN:

Prayers of praise for Rex and Mr. Platfoot.  Prayers of supplication for Tuba, Feeny’s church, Ms. Ocho.

Welcome FNG “Fire in the Hole!”

Favorite quote of the morning, “What kind of coffee is this?  Guatemalan?!?”

ANNOUNCEMENTS:

Job 42:5

THE SCENE: cloudy with some rain
F3 WELCOME & DISCLAIMER:

Was given
WARM-O-RAMA:
SSH, KNOXVILLE CHERRY PICKERS, thread the needle, Tempo merkins  Tempo diamond merkins

THA-THANG:
36 minutes of EMOM: every minute different exercise,  5 second rest. Rince repeat 3x

  • OHP
  • ROWS
  • CMU SQUATS
  • CMU SWINGS
  • CURLS
  • FREDDIE MERCURY

run one lap around the parking lot. Then Did Thunderstruck.  Mosey back to AO  flag

MARY:
Moving hello dolly that Slappy led. Then awkward turtles then some duck jousting
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“I have heard of you by the hearing of the ear, But now my eyes see you” Job 42:5
MOLESKIN:
God allows obstacles to help us remember that he wants us to see Him and have a more personal relationship with him
ANNOUNCEMENTS:
Hardship Hill

You are not number one

THE SCENE: a little cool for April, but perfect for a real grinder at the Project.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Moroccan night club, 10 tempo squats, 5 cherry pickers, 10 tempo merkins
THA-THANG:

The Workout: April metric

Part 1:  RUN

10 minute timer

  • Start the timer, then…
  • Run from Line 1 to Line 2 (~10 yards) and back to Line 1
  • Run from Line 1 to Line 3 (~20 yards) and back to Line 1 
  • Run from Line 1 to Line 4 (~30 yards) and back to Line 1
  • That is 1 rep
  • Rinse and repeat as many times as you can in the 10 minutes.
  • 1 minute rest

Part 2:  AMRAP

3×2 minutes timer

  • Count the total number of reps (cumulative, not individual)
  • Start the timer, then…
  • 2 minutes AMRAP SSH
  • (no rest)
  • 2 minutes AMRAP High Knees (count 1 leg)
  • (no rest)
  • 2 minutes AMRAP mountain climbers (count 1 leg)
  • 3 MINUTES REST AND RECORD 1st ROUND # OF REPS

Now…REPEAT the full routine – starting over with your rep count

Submit four scores: Round 1 run reps, Round 1 AMRAP reps, Round 2 run reps, and Round 2 AMRAP reps.

MARY:
The workout ran long so no time for Mary.
COUNT-OFF & NAME-O-RAMA
7 PAX finished strong this morning.
CIRCLE OF TRUST/BOM:
The You versus You workouts are all about competing against past self and working hard to become better men overall. We can all be commended for wanting to better ourselves as long as our focus is not solely on serving ourselves. Here are a few relevant scriptures to consider.

“Do nothing from selfishness or empty conceit, but with humility of mind regard one another as more important than yourselves; do not merely look out for your own personal interests, but also for the interests of others.” – Philippians 2:3-4 NASB1995

And He said to him, “ ‘You shall love the Lord your God with all your heart, and with all your soul, and with all your mind.’ This is the great and foremost commandment. The second is like it, ‘You shall love your neighbor as yourself.’ On these two commandments depend the whole Law and the Prophets.”
Matthew 22:37‭-‬40 NASB1995

Husbands, love your wives, just as Christ also loved the church and gave Himself up for her, – Ephesians 5:25 NASB1995

These are just a few passages of scripture that remind us that we should always be more concerned with serving others over ourselves. We are called to put others desires before our own; love God and then our neighbors; and love our wives such that we are willing to die for them. For example, if we go into an argument with our wives with a mind to win, we have already lost because we are not following God’s will.

You are not number one; you are last.
MOLESKIN:
Poor execution of the warm-up, location of the thang, and timer issues from YHC led to the workout running long. My apologies.
ANNOUNCEMENTS:
Planning for Hardship Hill is in full swing. Reach out to Mathlete or Biohack to see how you can help.