F3 Knoxville

Category: The Project

52 Pick Up

AO: the-project
Q: Flying Dutchman
PAX: Bolt, Chicken Bone, Flying Dutchman, Haggis, Mathlete, Ocho, Patch Adams, Tom Tom, None
FNGs: 1 None
COUNT: 9
WARMUP:
Neck rolls, arm circles, Grady Corns, Wind mills, Willie Mays Hayes, Hillbilly walkers.
THE THANG:
Mosey to bell. Play 52 pickup. 52 playing cards with different excercises and reps on each. Each person grabs a card, sprint 50 meters deposit the card (cast a vote) and do the excercise. Sprint back until all cards are done.
Exercises include:
Merkins x 25, wide arm merkins x25, diamond merkins x25, SSH x25, Karate Jacks x25, burpees x10, bear crawl, squats x25, lunges x25, Freddy’s x25, flutter kicks x25, box cutters x 25.
After that did Captain Therkins, 25 LBC’s, 25 flutters, 25 Freddy’s, 25 dips, 20 inverted rows and a sprint to the end.
MARY:
None
ANNOUNCEMENTS:

COT:
Read Daniel 2:21 and discussed how God removes Kings and sets them up and how we do not need to be anxious, especially around this election. It does not mean God will do your will, but his will and God will see us through.

Tour of the Project

AO: the-project
Q: Haggis
PAX: Biohack, Chicken Bone, Flying Dutchman, Mathlete, OBrother, Ocho, Patch Adams, Tom Tom, Bolt
FNGs: 1 Bolt
COUNT: 10
WARMUP:
SSH x 20
IW x 15
Tempo Merkins x 10
Don Quixote x 10

THE THANG:
Tour of the Project with running to various points of interest and work to keep our heart rate up.
Johnny Drama calf raises x 10
Outlaws x 10
Squats x 15
E2K x 10
Bear crawl uphill , Crawl bear down
Shake and bake
Monkey Humpers
Lunges (x 10 Front/side/back)
Deconstructed Catalina wine mixers
More Humpers
Cindy time with curls and OHP
Burpees and Flutters
So much fun was had by all and loved the encouragement for all Pax and our FNG

MARY:
Box cutters
Freddy Mercury
Superman/swimmer/banana

ANNOUNCEMENTS:
Brolympics Nov 16
RoCo anniversary in Dec

COT: Faith is not just a one time belief, but a relationship. It takes work and must be followed up regularly. What are you doing to exercise your faith?

Prayers for Bolt’s sleep and for all the men we saw last Thursday that they will feel called to join us in the gloom.

20 24 AMRAP Challenge

AO: the-project
Q: Ocho
PAX: Biohack, Mathlete, OBrother, Borg, Mermaid, Patch Adams, Tom Tom, Munge
FNGs: None
COUNT: 9
WARMUP:
Disclaimers were made. The five pillars were rehearsed. And did just a couple of basic stretches to limber up.

THE THANG:
Headed back to OCHO’S HOUSE OF PAIN (SR CENTER PORCH)

Basic Premise: 20 yard run (off the porch to the track & back) followed by 24 rep exercise repeats AMRAP for 4 minutes.

Run
High Knees (count one leg)
Run
SSH
Run
Freddy Mercuries (2-count, count one leg)
Run
Squats
Run
LBCs
Run
Bonnie Blairs (Jumping Lunges) (count one leg)
Run
Mountain Climbers
Run
Merkins
Run
V-ups
Run
Hand Release Merkins

MARY:
None

ANNOUNCEMENTS:

COT:
Faithfulness in Small Things

Verse:
“Whoever is faithful in very little is also faithful in much, and whoever is unrighteous in very little is also unrighteous in much.” – Luke 16:10 (CSB)

In our lives, both physically and spiritually, it’s often the small, everyday actions that build character and lay the foundation for bigger victories. Whether it’s showing up for workouts, making the right choices in relationships, or committing to daily prayer, consistency in the little things makes a man truly strong. It’s through these daily disciplines that we prepare ourselves for greater responsibilities and challenges.

Quote:
“I am a great believer in luck, and I find the harder I work, the more I have of it.” – Thomas Jefferson

Jefferson’s words remind us that what seems like “luck” or sudden success is often the result of consistent, unseen faithfulness. The small steps we take every day prepare us for when bigger moments of leadership and opportunity arise. Let’s strive to be faithful in the small things, knowing that it is through these that we grow into the leaders we are called to be.

DORA Heavy Day

AO: the-project
Q: Flying Dutchman
PAX: Biohack, Flying Dutchman, Mathlete, OBrother, Tom Tom, Patch Adam’s
FNGs: 1 Patch Adam’s
COUNT: 6
WARMUP:
Karate Jacks, Arm Circles, Willie Mays Hayes

THE THANG:
Mosey halfway to recruitment center.
25 Flutter kicks
Mosey rest of the way.
Dora-
One person does heavy excercise while partner bear crawls to pull-up bar, does 4 pull-ups and jogs back and then switch.
Exercises:
Curls
Thrusters
Bent rows
Shoulder press
Good mornings
Triceps press
The we all did Colt 45’s
Mosey back stop halfway and did Captain Thurkins
Mosey further and stop and do Mathletes core killer of 25 four count LBC’s, Freddy’s, and Flutters.
Mosey to behind Sr Center. 25 reverse rows, and squats.
Mosey to flag.

MARY:
Al Gore until time.
ANNOUNCEMENTS:
None, but named a new FNG. Patch Adam’s
COT:
Talked about courage, what it is and what is isn’t. Teddy Roosevelt said “Courage is not having the strength to go on, it is going on when you don’t have the strength.

Star gazers, just not for 45 minutes

AO: the-project
Q: Haggis
PAX: Flying Dutchman, OBrother, Ocho, Tom Tom
FNGs: None
COUNT: 5
WARMUP:
Star gazers for about 30 seconds
15 SSH
15 IW
10 tempo merkins
10 don quixotes

THE THANG:
Mosey to the Cindy Stack
5 burpees buy-in half way there

Flutters x 15 F3 count
Upright Row x 15 with coupon
Catalina Wine Mixer x 15 (plank down L down R, up left, up right, merkin)
Captain Therkin (1 big boi, 4 Hammers, 5 Merkins) up to 4/20
Kraken burpee- 3 hand release merkin x 5

Q realized he completed Catalina Wine Mixer a bit early so gave Pax option of A Or B(A would have repeated exercise or B was move on). Pax chose option B
Aiken legs (15 squats, 15 step up, 15 lunges, 15 calf raises)
Nutcrackers x 5 each leg. Start with weights above head, lunge and bring weights to touch between legs, return to start is what we were supposed to do but we did swing through with Cindy x 15
Colt 45 curls, 15 bottom half of movement, 15 top half movement, 15 full movement
E2K x 10 each leg and then 6 each leg
Ranger Merkin x 15

Star gazers-10 second count by each Pax

Lt Dan 1-5 with coupon
Overhead Press x 15
Lt Dan 5-9 free weight
V ups x 15
Lt Dan 10 with coupon

Groiners x 15
Outlaws x 8 each way
Dancing Bear x10 F3 Count

Mosey back to flag
5 burpee buy out half way there

MARY: no time

ANNOUNCEMENTS: watch out for Brolympics sometime soon

COT:
Q discussed the secret message of the Thang
Discussion about kicking cancers @$$ especially Q who was diagnosed with leukemia over 7 years ago and the importance of battling through every hard thing.
Q shared battle cry of Psalm27: 1-3 and Philippians 4:13
On the way to work this morning while listening to a podcast a discussion about Philippians 4 was held. Most people think of that verse as if we rely firmly on God we can accomplish things, but if you look one verse prior it talks about through the highs and lows, good, bad and in between, we praise God. Let’s not forget that important piece and Praise God with every difficulty just as much as every good thing.

Prayer
Pledge
Picture
:flag-scotland:
A true honor to lead this am