F3 Knoxville

Category: The Project

JUNE METRIC

AO: the-project
Q: Ocho
PAX: Biohack, Baby Face, TombRaider, 3-Peat (Carlos Rodriguez), Lt. Dan, Mathlete, Chicken Bone
FNGs: None
COUNT: 8
WARMUP:
Willie Mays Hayes, Calf Stretches, Tempo Squats, SSH

THE THANG:
The JUNE METRIC.
YOU vs YOU
Run, walk, or ruck a 5K. Record your time. Bonus points if you do all 3.

MARY:
Held an Al Gore for 30 seconds.

ANNOUNCEMENTS:

COT:
“Waste no more time arguing about what a good man should be. Be one.” – Marcus Aurelius
“But be doers of the word, and not hearers only, deceiving yourselves.” (James 1:22)

A lot men talk about what they want to be. Take it further. BE what you wish to be. Live out the change that you hope to see. Even if it’s 1% at a time, step into change.

11s and the Burpee Mile

AO: the-project
Q: Erector
PAX: Biohack, Munge, flyball, Flying Dutchman, Bail Bonds, Mathlete, Ocho, Patch Adams, Tom Tom, Lt. Dan, slappy, Erector
FNGs: None
COUNT: 12
WARMUP:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 10 tempo squats, 5 cherry pickers
THE THANG:
Mosey to Y-12 Hill for 11s: merkins at the bottom and jump squats at the top.
Mosey to the friendship bell for the burpee mile: 12 burpees followed by a 0.25 mile loop times 4.
MARY:
No time
ANNOUNCEMENTS:
Camp Biohack
COT:
Much of the world today celebrates pride during the month of June. Besides the particular context of this month, pride is often seen as a good attribute. We are proud of our children’s accomplishments. We are proud to be an American! We take pride in our work. These all sound pretty harmless and are not necessarily about ourselves. However, a small twist in the words makes these much different. “My children are better than yours”. “My country is better than yours.” “I am better at my job than you are, or I have a better job than you do.” Though pride is celebrated by many, it is condemned by God.
‭Proverbs 16:5 NASB1995‬
[5] Everyone who is proud in heart is an abomination to the Lord; Assuredly, he will not be unpunished.
‭Proverbs 16:18 NASB1995‬
[18] Pride goes before destruction, And a haughty spirit before stumbling.
‭1 John 2:15-16 NASB1995‬
[15] 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. [16] 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.
Use these words of God to guide our hearts when it comes to pride. Don’t let it destroy lives and don’t let it separate you from God.

52’s

AO: the-project
Q: Ocho
PAX: Mathlete, TombRaider, Nosedive, Flying Dutchman, Artemis, Munge, Lt. Dan, Jumper
FNGs: 1 Jumper
COUNT: 9
WARMUP:
Warm – up Exercises:
Side-Straddle Hops (SSH): 20 in cadence (IC)
Imperial Walkers: 10 IC
Moroccan Night Clubs: 10 IC
Little Baby Arm Circles (LBAC): 10 IC forward, 10 IC backward
Stretches: As needed (e.g., hamstring, quad stretches)

THE THANG:
This is my last workout as a 51 year old. I’m 52 on Monday.
So, to get my mind around 52, I want us to all do 52 reps of all the following 10 exercises.

Every 26 reps, you have to travel. You can pick your travel.
Overhead carry (only have the parking lot) or non-carry run (to the wall and back).

Do them in ANY ORDER

1. CMU Press
2. OHP
3. Curls
4. Triceps Extension
5. Bent over Rows
6. Goblet Squats
7. Heavy Lunge
8. Heavy Split Squats
9. Heavy American Hammers
10. Heavy Big Boys

If you finish, play it again.

MARY:
No time for that gal.

ANNOUNCEMENTS:
Camp Biohack Next Friday-Sat

COT:
Scripture: Proverbs 27:17 – “As iron sharpens iron, so one man sharpens another.”

WE need other men to get stronger. We too often isolate or hide. But we need each other and other men need us. Men, every morning we show up here, we push our bodies, we lean into the suck, and we grow stronger together. But being the man you mean to be isn’t just about physical grit—it’s about aligning your heart, mind, and actions with the man God calls you to be. And to do that, you need other men. And they need you.

So what area of your life are pretending you can be alone in?

You Choose

AO: the-project
Q: Flying Dutchman
PAX: Flying Dutchman, 3-Peat (Carlos Rodriguez), flyball, Mathlete, Ocho, TombRaider, Artemis
FNGs: None
COUNT: 7
WARMUP:
Arm circles, arm stretches, Willie Mayes Hayes, LBAC, SSH
THE THANG:
Mosey to amphitheater
Play “You Choose”. 15 different excercises with different point value and difficulty. You choose whatever you want to do and as many times as you want. Person with highest points wins.
Excercises include:
Merkins
Derkins
Mountain Climbers
Burpees
Karate Jacks
Catalina Wine Mixers
Flutter Kicks
High Knees
Jump Squats
Wall Ups
Captain Therkins
Peter Parker
Goiners
V-ups

Winners was Mathlete, with Flyball a close second.

MARY:
None
ANNOUNCEMENTS:

COT:
Discussed how we all have choices and make choices and it’s not always easy to know what to do. Pastor John Piper often discusses how to make decisions biblically, emphasizing the importance of choosing in accordance with Gods will and seeking to glorify him in all we do. To approach a decision biblically we should understand God by reading his word. How can we know God, if we do not read his word. Understanding His will is understanding Him. We should also be in prayer asking for God to help you make the right choices, that he would give you wisdom, and strength. Additionally, seek the council of others. It could and should be your spouse, parents, family, pastor or friends that are wise. In the end we may have many different options before us and we just need to make the best decisions we can and God will use that to grow us. My wife and I made a big job, move decision that at that time seemed to be a mistake. Now looking back I realize that although it was a hard time, God used it to grow us, and bless us. It helped me be where I am at now with my career.
We ended with reading the lyrics to “All I have is Christ”. Please read or listen to it if you have a chance.

Riddle Time

AO: the-project
Q: Tom Tom
PAX: Patch Adams, Nosedive, flyball, Mathlete, Erector, TombRaider, Baby Face, Ocho, Flying Dutchman, Biohack, Artemis
FNGs: None
COUNT: 12
WARMUP:

Projectivators
Mountain climbers
Tempo Merkins
Tempo squats
Cherry pickers

THE THANG:

The Q gives a riddle. Whoever gets it right, picks the count. Then the Q names the exercise.

Burpees
Merkins
Carolina Dry Docks
Derkins
Diamond merkins
Wide merkins
Planks

Imperial Squalkers
Lunges
Side straddle hops
Squats
Tree pose
Bobby Hurleys

Basilisks
Big Boys
LBCs
Prone rows
Heels to heaven
American hammers
Hello Dollys
Pickle pointers

ANNOUNCEMENTS:

Look for details on Camp Biohack forthcoming

COT:

No matter what rains may fall, you are showered with blessings (Ezekiel 34:26)