F3 Knoxville

Seven 7’s

AO: the-project
Q: Flying Dutchman
PAX: Borg, Erector, Flying Dutchman, Icey Hot, Mathlete, Munge, OBrother, Ocho, Papa Lock, Taco snob, Tom Tom, None
FNGs: None
WARMUP: Arm stretches and circles, Willie Mays Hayes, Cherry Pickers, Side Straddle Hop

Mosey to brickyard
7 reps of 7 exercises- all heavy
Shoulder presses
Chest press
Bent row
Shoulder shrugs
Run a lap
7 reps of 7 exercises- all heavy
Rear lunges
Flutter kicks
Box cutters
Big boys
American hammers
Run a lap
Repeat until time
Choose your heavy exercise as many as you can 4 minutes
Mosey to flag

Heels to Heaven

Escape from Haw Ridge April 5

Shared Hebrews 12: 1-2. We need to put aside our weight and our sin and run the race of endurance. This is tough as we all know, life can be difficult. However, we have a Savior in Christ to look to for help, guidance and rest. We also have his word, prayer, praise and each other. We as brothers, as a Band of Brothers can support, encourage and lift up each other.

Remembering the repetition

AO: the-project
Q: Mathlete
PAX: Rocket, Papa Lock, Biohack, Tom Tom, Ocho, Flying Dutchman, slappy, Mathlete, Chowder
FNGs: None
Running: high knees, butt kicks, carioke, side shuffle, Bernie
Tempo squats, Grady corn, cherry pickers, tempo merkins

>From a deck deal 10 cards face down. Each time you flip one, do the exercise, then flip the next on top, do both, then next all three until all 10 are flipped. Then the chosen one has to recall (with Pax assistance) all ten in reverse order and execute each one as a group. If there are any mistakes, finish with 20 burpees.
First round, one rep of each to learn.
Second round, 5 reps of each
Third round, 7 reps of each and sprint across the field before flipping each card.
No time
Escape from Haw Ridge April 5
GTE April 26ish
Hardship Hill May 27
Remembering doesn’t work like we want. We like the computer kind of memory where we just put it in, then we can get it back exactly the same whenever we like. But we remember some things and forget others. Why? Are there different ways to remember? How do I remember what is important?
Because we aren’t computers, we have developed methods of remembering. Though the words ritual, liturgy, and tradition aren’t much in vogue, they are a powerful means to remember well. A ritual provides repetition, ingraining that which you repeat. Liturgy acts out a story, activating many senses in an experience that sticks better than a fact. Tradition filters the multiplicity of that which might be remembered and holds dearly to that which ought to be remembered.
These things are on my mind as we approach Holy Week, in which Christians use these tools to relive and reinforce what we believe is the fundamental truth of the universe. But the approach applies across the spectrum of life, and you should use them to prioritize the things that fill your mind.

7 of Diamonds

AO: the-project
Q: Erector
PAX: Biohack, Boy George, Mathlete, OBrother, LeatherSquid, Flying Dutchman, Erector
FNGs: None
WARMUP: 10 Projectivators, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan Night Club, 10 tempo squats, 5 cherry pickers

THE THANG: Mosey to the parking lot west of the library for the Seven of Diamonds. At each corner, perform the following exercises: 7 burpees, 14 merkins, 21 squats, 28 SSH, 21 2-ct Flutter kicks, 14 Carolina Dry Docks, 7 burpees.

MARY: No time


COT: I wished I had an encouraging word to share today, but a message was recently shared that I wanted to pass along. Do you memorize Bible scripture? It has been a very long time since I was intentional about this. I think that sometimes we take for granted the resources we have access to today: our Bible apps on our phones, our ministers, etc. These are important and can be helpful, but we can rely on these heavily, or at least I tend to do so. We see examples of people being commended for studying, like the noble Bereans in Acts 17:10-11. The Bereans verified what Paul taught them to confirm that it was in alignment with God’s word. Memorizing scripture can help us quickly recall the truth in God’s word. It can keep us from sinning because we can recall the commands of God. We also need to be cautious about trusting without verifying what we are taught from scripture. Paul cautions the elders in Ephesus:
‭‭Acts 20:29-32 NASB1995‬‬
[29] I know that after my departure savage wolves will come in among you, not sparing the flock; [30] and from among your own selves men will arise, speaking perverse things, to draw away the disciples after them. [31] Therefore be on the alert, remembering that night and day for a period of three years I did not cease to admonish each one with tears. [32] And now I commend you to God and to the word of His grace, which is able to build you up and to give you the inheritance among all those who are sanctified.
‭‭The wolves are disguised as sheep within the flock.
Matthew 7:15 NASB1995‬‬
[15] “Beware of the false prophets, who come to you in sheep’s clothing, but inwardly are ravenous wolves.
Study your Bibles frequently and commit its words to memory.


AO: the-project
Q: Ocho
PAX: Biohack, Mathlete, Boy George, Flying Dutchman, Munge, Tom Tom, Erector, Rocket, slappy
FNGs: None
14 SSH, 15 tempo squats, 10 tempo merkins, 15 LBAC frontwards, 15 LBAC reverse, 20 seconds to stretch out whatever you want.

This Q is about accelerating the January Metric. We’re going to get BETTER at the January metric list. Running, Merkins, Core, & Squats.

Mosey to the Bell (explain on the run)
Stop 1 – (This is the LONGEST stop. )
Partner A does reps of either: core, merkins, OR squats. Focus on only ONE per location. Core, merkins, or squats.
You can (and should) modify the “style”. (ie diamond merkins, one leg squats, Freddie’s, etc) The goal is simply to not stop, even if you modify.
Partner B runs one lap. When partner B returns, partner A runs and partner B works.
2 laps each.

Stop 2-
>From the bell, mosey to the pond.
At the pond, everyone must get a NEW dance partner.
Choose one of the exercises you didn’t do yet.
A works, B runs.
Laps are now 3 laps each at the pond.

Stop 3 –
Mosey to K25.
At K25 everyone must get a new dance partner.
Choose one of the exercises you haven’t done yet. Do it at the top.
Partner B runs down the hill and back up (intensify with a burpee). 4 laps.


Basilisks, Boxcutters, Heels to Heaven, Freddy Mercuries, Knoxville Cherry Picker (just one).

Haw Ridge!, Rainbow Falls Ruck, Chainbreakers!

Scripture: “Put off your old self, which belongs to your former manner of life and is corrupt through deceitful desires, and be renewed in the spirit of your minds, and put on the new self, created after the likeness of God in true righteousness and holiness.” – Ephesians 4:22-24

Christian men are called to a life of constant improvement, leaving behind our old selves and embracing the new.
This is not merely a one-time act, but a daily decision to put off our old habits and mindsets and to put on the new, reflecting the image of God in true righteousness and holiness.
The old self, which we are called to put off, refers to our former way of life, corrupted by deceitful desires. These desires can lead us astray, causing us to act in ways that do not align with God’s will.
As men of God, we must recognize and confront these desires, turning away from temptation and towards the path of righteousness. Putting on the new self, created in the likeness of God, means allowing the Holy Spirit to transform our minds and hearts, leading us to live more like Jesus.
This process of renewal begins with a commitment to constant improvement, seeking God’s guidance and direction in every aspect of our lives.

As we strive for constant improvement, remember that this is not a solo endeavor. We are called to support and encourage one another, building each other up in love and accountability. Let us be examples of godly men, walking in the light and reflecting the love and grace of our heavenly Father.

**One practical challenge to KEEP GETTING BETTER: Keep AT LEAST one day on the Q calendar at all times. Commit to leading men in the gloom.**

In conclusion, let us heed the call to put off the old self and put on the new, embracing a life of constant improvement. Let us seek God’s guidance and support one another in this sacred journey, as we grow more like Jesus and reflect His image in our daily lives.

The Project January Metric Make-up

AO: the-project
Q: Erector
PAX: Flying Dutchman, Munge, Mathlete, OBrother, Ocho, Mo Rocka (Joshua Miller), Tom Tom, Erector
FNGs: None
WARMUP: 15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan Night Club, 10 tempo squats, 5 cherry pickers
THE THANG: January metric workout. Run 2 miles, 8 laps around the single loop gravel path on the side of the park where the Friendship Bell is. Then, perform 2 minutes of merkins, big boy sit-ups, and squats. Partners helped ensure good form was maintained on the merkins and BBSs. Squat form was ensured by using the concrete bench as a marker for a near 90 degree squat. Everyone did awesome!
MARY: no time
ANNOUNCEMENTS: Escape from Haw Ridge and Hardship Hill coming up.
COT: We use workouts like these metrics to establish a baseline by which to compare future fitness levels. Humans tend to like comparisons: in our professional roles, perhaps as families to other families, or maybe as leaders in our families. This is not all bad; however, when it comes to spiritual matters, we don’t have to be compared with each other. We are told in scripture that we are “all one” in Christ (Gal. 3:28). One of us is not more important than another because we all serve a role in God’s kingdom. ‭‭Ephesians 4:15-16 NASB1995‬‬
[15] “but speaking the truth in love, we are to grow up in all aspects into Him who is the head, even Christ, [16] from whom the whole body, being fitted and held together by what every joint supplies, according to the proper working of each individual part, causes the growth of the body for the building up of itself in love.”
Here we are instructed to strife to grow in all aspects of our life to be as Christ-like as possible. Christ is our spiritual baseline to which we should measure ourselves. We will never measure up completely because we are imperfect, but we are to try our best. It is also important to note that we are not to do this on our own. Every member of the body contributes to its function. In the same way, we can serve and encourage each other so that we may build each other up to be better men.