F3 Knoxville

Category: The Project

Feel the Weight

THE SCENE: 52 degrees, calm and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side-Straddle Hops; Tempo Merkins; Mountain Climbers; Cherry Pickers; Moroccan Nightclubs; Grady Corns; Little Baby Arm Circles; Harry Rockettes; 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.

  • Star Jump Burpees
    2 burpees (w/ merk) : 1 BB
    3 burpees (no merk): 1 BB
    1 hash = 5 ✰JB, 10 with, 15 w/o
    20 hash marks required
  • Pull-ups
    10 Bent Over Rows : 1 PU
    1 hash = 5 PU, 50 BOR
    40 hash marks required
  • Running Laps
    1 hash = 1 lap*
    20 hash marks required
  • Imperial Squawkers (4 count)
    4 squats : 1 IS
    8 OHP : 1 IS
    1 hash = 5 IS, 20 squats, 40 OHP’s
    40 hash marks required
  • Leg Raises
    2 Big Boys : 1 LR
    5 LBC : 1 LR
    1 hash = 10 LR, 20 BB, 50 LBC
    40 hash marks required
  • Mucho Chesto
    4 merkins : 1 MC
    6 knee merkins : 1 MC
    1 hash = 5 MC, 20 m, 30 km
    40 hash marks required

* 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 with time to spare.  Outstanding effort, HIMs!

Mosey back to the flag

MARY:
Accellerating Hello Dolly’s, Flutter Kicks, Big Boy Sit-ups
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Bible Verse:
“You have heard that it was said, ‘Love your neighbor and hate your enemy.’  But I tell you, love your enemies and pray for those who persecute you…” (Matthew 5:43-44, NIV)

Love the Sinner (by C.S. Lewis).  I remember Christian teachers telling me that I must hate a bad man’s actions, but not hate the bad man: or, as they would say, hate the sin but not the sinner.  I used to think this a silly, straw-splitting distinction: how could you hate what a man did and not hate the man?  But it occurred to me that there was one man to whom I had been doing this all my life – namely myself.  However much I might dislike my own cowardice or conceit or greed, I went on loving myself.  In fact the very reason why I hated the things was that I loved the man.  I was sorry to find that I was the sort of man who did those things.  Consequently, Christianity does not want us to reduce by one atom the hatred we feel for cruelty and treachery. But it does want us to hate it in the same way in which we hate things in ourselves: being sorry that the man should have done such things, and hoping, if it is possible, that somehow, sometime, somewhere he can be cured and made human again.

MOLESKIN:
Welcome FNG/Respect “Duke”!  A great performance and happy to have you!
ANNOUNCEMENTS:
Painting at Cardinal’s Home March 18; New workout location at Melton Lake Park Saturdays at 0700; Gauging interest in a Wednesday Shield Lock – get with Papa Lock if interested; 2F get-together at Papa Lock’s house every other Friday; Hardship Hill planning help needed

Eyes are on us.

THE SCENE: warm with a little mist
F3 WELCOME & DISCLAIMER:  was given

WARM-O-RAMA:
TN rocking chair 10, mosey, Tempo squats 10, mosey, walking Lunge, mosey to the CMU pile

THA-THANG:
5 stations 5 minutes at each station then rotate till all stations are completed

  • Eye on the prize=AMRAP
  • 15 DB devil press, 10 rope slams, 16 rope waves, 15 Chattanooga Cherry pickers.
  • Bradley =AMRAP
  • 10 burpees, 10 pull ups, 100meter mosey
  • Beet the gloom=AMRAP
  • 15 ball slams, 10 sumo surfer squat,16 four count Freddie mercury,  15 dips
  • Dues paid=AMRAP
  • 15 Romanian DL, 10 front and back Lunges,  16 kangaroo hop, 14 tire jumps
  • Mcgee =AMRAP
  • 5 Deadlifts, 13 merkins,  9 box jumps

MARY:
5 Willie may Haze, 5 Knox Cherry pickers,  2 thread the needle.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Hebrews 12:1Therefore we also, since we are surrounded by so great a cloud of witnesses, let us lay aside every weight, and the sin which so easily ensnares us, and let us run with endurance the race that is set before us,”

MOLESKIN:

If we were planning to run a race, and planning to train together to do it, one of the first things we might do is talk together about how we might enter the race, what we might need to do to condition ourselves, and what we hoped to gain by running it. We would be greatly helped if we made a plan, maybe even a detailed plan of how we would train and set goals or criteria to measure our training progress towards our goal. With a realistic plan we could prepare with a realistic hope for success or finishing well as we would define it.

Every day we have an audience looking a us on how we are running this race. So we must remember that We need to look ro Christ who has ran the race correctly Ephesians 2:10

ANNOUNCEMENTS:
Check the newsletter

Mucho! Mucho! Mucho!

THE SCENE: low 50s, a little dank, new moon, ideal gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Imperial Walkers
  • Hillbilly walkers
  • Tempo Squats
  • Grady corn
  • Moroccan nightclubs
  • Seal Squats
  • Tempo Merkins
  • Mountain climbers

THA-THANG:

  • Mosey to the wall
    • 10 Wall ups
  • Mosey to the parallel bars
    • 25 Rows, 25 BBS
  • Mosey to the Friendship Bell
  • Mucho Chesto (10 each)
    • Standard Merkins, Wide Merkins, Diamond Merkins, Stagger merkins (both sides)
  • Mucho Coro (10)
    • 4-ct LBCs, 4-ct Freddies, 4-ct flutter kicks, box cutters, heels to heaven
  • Mucho Leggo (10)
    • Standard squats, wide squats, bobby hurleys, Bulgarian split squats (both sides
  • Some Arms (10)
    • Dips, drydocks, shoulder taps
  • 10-count
  • Repeat but do Mucho Coro between each set of others
  • 10-count
  • Repeat Lazy Dora style – pair up and hold a plank/squat/6-inches while alternating

MARY:
Slappy brought out the flutter dollys again
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

1 Corinthians 10:24 – “Let no one seek his own good, but the good of his neighbor.”

A simple yet confounding instruction. It runs pretty much exactly counter to our culture. We even try to explain how generosity can be motivated be self interest. Give because it makes you feel good. Give because it will improve the society you live in.

And it’s easy to throw rocks at. Most of us don’t like our neighbors meddling with us, even if they think they are doing us good. It’s easy to invent scenarios where things fall apart because folks weren’t paying attention to their own affairs but were tied in knots dealing with other people’s problems.

But still there it sits, in all its difficulty, simplicity, and wisdom.
MOLESKIN:
I was gonna do a decline set, but pretty beat after just three. Might have rather replaced the second set since it wasn’t that different.
ANNOUNCEMENTS:
OTB Saturday at Melton Lake, Cardinal Widow painting March 18th, Wild at Heart slots available. Think about Dragon Boat June 17th and retreat in October.

Heavy PT @ The-Project

THE SCENE: Mild & gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Same-old Same-old (SSH, Tempo Squat/Merkins, Imperial Squawkers, LBAC (fwd/bwd), Cherry Pickers, stretch OYO)

THA-THANG:
Easy Mosey to Pool Wall for 5 Wallpees – Mosey to Recruiting Center

  • Each pax needs 1 CMU for timed movements
  • Timekeeper: when pax flips tire 5 times he switches out with someone with a CMU
  • Rotate until everyone gets turn flipping tire
  • Brick Work: Curls
  • Overhead Press
  • Tricep Extensions
  • Rows (Single or Double Arm)
  • Good Mornings
  • Lunges
  • Squats
  • Calf raises
  • Rinse/Repeat

RING OF FIRE – plank/merkin 1 to 3, then back down to 1

Mosey back to Shovel Flag – stopping at Playground for 8 Pull-ups, Pool Wall for 4 more Wallpees

MARY:
PAX CHOICE

COUNT-OFF & NAME-O-RAMA
13 MEN

CIRCLE OF TRUST/BOM:
Asbury Revival going on now – rekindling that First Love for God the way John describes in Revelation. God is speaking to me from Hosea 10:12, “Sow for yourselves righteousness; reap steadfast love; break up your fallow ground, for it is the time to seek the Lord, that he may come and rain righteousness upon you.” and Psalm 63. What fallow ground is God calling you to break up as you grow in seeking Him?

MOLESKIN:
It’s been several months since I’ve Q’d. It’s nice to be able to stays for an entire workout! What a privilege!

ANNOUNCEMENTS:
Lots of announcements: 3rd F, Family Q, etc – check out Slack

Run Dora with Full Body

THE SCENE: Cold Clear Morning with Frost on the Ground and Clear Skies.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hops, Cherry Pickers, Arm circles, and Merikans.
THA-THANG:
Divide into pairs.  One runs a quarter mile while the other alternates between the two exercises in the list below.  Once both people have done an exercise set, move to the next set.  When they make it through the list, start with the alternate exercise go through the list again.

  • Lunge – 10 ea. leg / Merikan Hammers – 25 of 2 ct.
  • Dips – 20 / Step Ups – 20 ea. leg
  • Side Lunge – 10 ea. Leg / Freddie Mercuries – 10 of 4 ct.
  • Basilisks – 20 / Squats – 20.

CIRCLE OF TRUST/BOM:
Spoke about Imposter Syndrome at work and some of struggles with it

ANNOUNCEMENTS:
Discussed the upcoming Project Saturday Schedule (Family Workout on 2/18 and one at Melton Lake Part on 2/25)