F3 Knoxville

Category: The Project

AMRAP in the House of Pain

AO: the-project
Q: Ocho
PAX: Biohack, Tom Tom, Mathlete, Erector, Baby Face, slappy, Munge
FNGs: None
COUNT: 8
WARMUP:
In the rain, we made our way to OHoP (Ocho’s House of Pain). It was the kind of weather that invited either winter beanies or shorts, depending on your level of crazy.

So we warmed up on the porch. During the warm ups of SSHs, Merkins, and Tempo Squats.

THE THANG:
This was your basic 40 seconds on, 20 seconds off AMRAP.

1. High Knees
2. Squats
3. Plank Jacks
4. Merkins
5. Mt Climbers
6. Apollo Onos
7. American Hammers
8. Pickle Pounders
9. Flutter Kicks

We did FOUR ROUNDS of that. And then called it quits, with our pickles sufficiently pounded.

MARY:
Worked our way around the circle for some Mary. It was great. Truly.

ANNOUNCEMENTS:
Hardship Hill
and Escape from Haw Ridge are both coming soon

COT:
One big idea this morning: DON’T GIVE UP. Just don’t. In marriage, in work, in your faith, with your friends…don’t give up.

Fitness Jeopardy

AO: the-project
Q: Tom Tom
PAX: Mathlete, Flying Dutchman, Biohack, Patch Adams, Munge, Ocho, Baby Face, 3-Peat (Carlos Rodriguez), Steamer
FNGs: None
COUNT: 10
WARMUP:

in cadence:
Tempo squats
Basilisks
Tempo merkins
Projectivators
Cherry pickers

THE THANG:

Fitness Jeopardy

Two teams
Guys take turns picking
No buzzer: picker gets to answer first; wrong à other team can steal
Team that’s right picks next
Turnover if one team gets 3 right in a row à 3 burpees

Right answer gets $
Then we all do the exercise — everyone’s a winner!

ANNOUNCEMENTS:

ESCAPE FROM HAW RIDGE 3/28

Hard Things at the Project

AO: the-project
Q: Erector
PAX: Flying Dutchman, Biohack, Munge, Mathlete, Ocho, Tom Tom, slappy, Erector
FNGs: None
COUNT: 8
WARMUP:
15 SSH, 15 mountain climbers, 10 tempo merkins, 15 Moroccan night club, 10 tempo squats, 5 cherry pickers
THE THANG:
Mosey to the Friendship Bell. The workout is including and variations of the burpee mile. 12 burpees followed by 1/4 mile lap. Repeat 4 times. Same routine with the following exercises: 24 step ups, 25 merkins, and 24 flutter kicks (2-ct). Permission was granted to mix and match the exercises in case of time constraints.
MARY:
No time
ANNOUNCEMENTS:
Escape from Haw Ridge is on the calendar! 3/28/25
COT:
Burpees are hard! Sometimes, life is hard. Sometimes, this is by choice, e.g., burpees, running, rucking, etc. A lot of times, it is not: loss of jobs, loved ones, illness, etc. I listened to a Youtube video recently from an olympic marathoner talking about doing hard things. He mentioned that a lot of times he didn’t achieve the result he hoped for, but doing hard things still benefited him overall. We can be disappointed with the results of difficult tasks too. Many times they don’t turn out the way we would prefer, but they can still serve a purpose. I want to share a scripture that addresses this topic.
James 1:2-4 – “Consider it all joy, my brethren, when you encounter various trials, knowing that the testing of your faith produces endurance. And let endurance have its perfect result, so that you may be perfect and complete, lacking in nothing.”
Hard things are in the moment difficult to see the benefit. As a result of getting through them, we can come out stronger. Our faith is the same. Testing of our faith through the difficult things of life can produce a stronger faith. One that can get us through this life to a heavenly reward.

Pyramids all over

AO: the-project
Q: Mathlete
PAX: Tom Tom, Ocho, Munge, Flying Dutchman, Mathlete
FNGs: None
COUNT: 5
WARMUP:
SSH, tempo squats, LBACs, Grady corn, tempo merkins, mountain climbers,cherry pickers
THE THANG:
Run around and do pyramids of 5-10-15-10-5 of three exercises
Back porch: Merkins, Squats, LBCs
Bell: Derkins, Step-ups, Heels to heaven
Playground: 5 pull-ups then drydocks, lunges, Imperials walkers
Porch: diamond merkins, iron mikes, box cutters
Bell: Dips, Split squats, Dolly’s
Porch: LBCs, Freddie’s, flutter kicks
MARY:
Plank for 60 seconds
ANNOUNCEMENTS:

COT:
As we proceed in the season of working on new habits, I have been reflecting on my natural tendency to avoid discomfort. It’s easy to let myself slowly slide into a place where relatively low grade unpleasantness is rather difficult for me to endure. I find it’s important for me to keep this muscle trained by intentionally doing things that are contrary to that tendency like walking in the cold without a jacket or eating food I don’t really like. This was emphasized to me when I read a serious story of martyrs in 2 Maccabees where seven brothers are each tortured to death rather than renounce their faith. If I am to be ready to endure the trials placed before me, I must be ready to endure pain, in it’s many forms.

Top Gun

AO: the-project
Q: Flying Dutchman
PAX: Mathlete, Ocho, Tom Tom, None
FNGs: 1 None
COUNT: 5
WARMUP:
Jog in place
Hillbilly Walkers
Little baby arm circles
Side straddle hop
Cherry pickers
THE THANG:
Mosey to RC, stop halfway, flutter kicks, karate jacks x 10
Mosey rest of the way
Top Gun Workout
5 pull-ups
15 curls, 15 bent rows, 15 curls
3 pull-ups
12 curls, 12 bent rows, 12 curls
1 pull-up
10 curls, 10 bent rows, 10 curls
Jog around parking lot, 15 count Freddy’s
5 pull-ups
15 presses, 15 thrusters, 15 Carolina dry docks
3 pull-ups
12 presses, 12 thrusters, 12 Carolina dry docks
1 pull-up
10 presses. 10 thrusters, 10 Carolina dry docks
Jog around parking lot, 15 box cutters
5 pull-ups
15 dips, 15 triceps press, 15 diamond merkins
3 pull-ups
12 dips, 12 triceps press, 12 diamond merkins
1 pull-up
10 dips, 10 triceps press, 10 diamond merkins
Mosey to flag
Danger Zone Burpees. Every time danger zone is said in the song do a burpee.
MARY:
Hello Dolly’s
Heels to Heaven
ANNOUNCEMENTS:

COT:
Talked about the Maverick character and how he was a loner at the beginning, trying to rely on his own strength and was self focused. That ended badly (spoiler alert). Read 10 verses that talked about God’s strength and guidance in our lives and how we should depend on him and others to guide us and walk with us.
Isaiah 41:10, Phil 4:12-13, Psalm 46:1-3, 2 Thes 3:16, Phil 4:6, Duet 31:6, Mark 12:29-31, Psalm 22-19, Isaiah 40:29, Isaiah 12:2.