F3 Knoxville

Category: The Project

I got to Run

AO: the-project
Q: Erector
PAX: Biohack, Mathlete, Ocho, Rocket, Tom Tom, Icey Hot, landonladd54321, Erector, Nerf
FNGs: None
COUNT: 9
WARMUP:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan Night Club, 10 tempo squats, 5 cherry pickers
THE THANG:
Mosey to the amphitheatre. Perform one exercise and take a lap around th creek. Repeat with the next exercise AMRAP.
-20 merkims, squats, Freddie Mercury (2-ct)
MARY:
Flutter kicks and plank
ANNOUNCEMENTS:
Dad camp
COT:
Our children are precious. Do they know how special they are to us? Do we tell them?
Psalms 127:3-5 NASB1995
[3] Behold, children are a gift of the Lord, The fruit of the womb is a reward. [4] Like arrows in the hand of a warrior, So are the children of one’s youth. [5] How blessed is the man whose quiver is full of them; They will not be ashamed When they speak with their enemies in the gate.

Proverbs 22:6 NASB1995
[6] Train up a child in the way he should go, Even when he is old he will not depart from it.

Ephesians 6:4 NASB1995
[4] Fathers, do not provoke your children to anger, but bring them up in the discipline and instruction of the Lord.
Don’t let angry outbursts be the thing that our children remember most about us.

Ghostbusters

AO: the-project
Q: Tom Tom
PAX: Biohack, Flying Dutchman, Munge, Mathlete, Ocho, OBrother, Tuba (Dylan Cox)
FNGs: None
COUNT: 8
WARMUP:
15-counts in cadence
Tempo squats
Tempo merkins
Projectivators
-> Cherry pickers

THE THANG:
Grab a block and go to the track where there are 24 stops around the 1/4-mile loop. Each stop has a “Ghostbusters” trivia question and an exercise.
Pair up and start at a pole (space each pair out)
Do exercise then try question
Wrong = move 1 space; right = move 2 spaces
2nd time at spot do 2 sets
Can anyone complete 2 laps?

The stations:
10 thrusters
20 Good Mornings
20 curls
15 lunges each leg
20 big boys
20 tricep extensions
20 squats
5 blockies
20 derkins
20 Freddie Mercurys
20 overhead press
20 American Hammers
5 urkie durkies
20 CMU swings
20 LBCs
10 thrusters
20 Good Mornings
15 lunges each leg
20 curls
20 squats
20 tricep extensions
20 Flutter kicks
5 blockies
20 goblet squats

COT:
Romans 8:1-2
There is therefore now no condemnation for those who are in Christ Jesus.
For the law of the Spirit of life has set you free in Christ Jesus from the law of sin and death.

If you have accepted the gift of faith in Jesus.
If you have chosen to follow Him.
You are no longer condemned.
The world can tell you suck.
The devil can remind you of everything you’ve ever done.
But you are forgiven.

John 5:24
Truly, truly, I say to you, whoever hears my word and believes him who sent me has eternal life. He does not come into judgment, but has passed from death to life.

Jesus has placed the Holy Spirit in you.
You are no longer under the law, but under grace.
You are no longer a slave to sin.
Your setbacks and your stumbles are part of your sanctification, for God will take that evil and use it for good.

You are free to do good.
You are empowered by the Spirit to do what you could not do in your old flesh.

Rejoice, my brothers. You are free.
You are not fatherless. You will never be abandoned. You will never be condemned.
Jesus took every punishment you deserve so that you are free to be the man He made you to be.

So go live it.

The Princess Bride

AO: the-project
Q: Biohack
PAX: Ocho, Munge, Flying Dutchman, OBrother, Borg, Mathlete, Biohack, Tom Tom, Nerf
FNGs: None
COUNT: 9
– Warm Up
1. Projectivator
2. Overhead clap
3. Imperial Squalker
4. Tempo merkins
5. Cherry pickers
–
– Workout
1. Run to the parallel bars
2. 20 inverse rows as we sail to the Cliffs of Insanity!
3. 10 Wallpies and go over the pool wall.
1. First one over must say the quote (I swear on the soul of my father, Domingo Montoya, you will reach the top alive).
1. Left side plank for 30 sec.
1. Why are you smiling?
2. I know something you don’t know.
3. I’m not left handed
1. Right side plank for 30 sec.
2. My way is not very sportsman-like
1. Hang from the monkey bars for 1 min.
1. Run to the bell.
2. Build immunity to iocane powder.
1. 20 dips
1. Run to K25 hill and to the top.
2. Roll down the hill towards the fire swamp.
3. Run back up and over and leap the fire geyser at the bottom.
4. Ring of fire as we battle rodents of unusual size.
5. Squatting ring of fire as we escape the lightning sand.
6. We are men of action. Lies do not become us.
7. Death march to the bell as we fall into the pit of despair.
8. Not to 50! 50 dips
9. Buddy carry across the field as we take Westley to Miracle Max
1. Switch out halfway
1. If only we had a Wheelbarrow
1. Partner wheelbarrow back to the bell
1. Mawage is what bwings us togetwar, today
1. Al Gore while we quote the scene (Wuv, twoo wuv also)
1. The chase! Jail break to the shovel flag. No wammies!
2. My name is Inigo Montoya. You killed my father. Prepare to die.
1. Overhead clap. In cadence. Until it hurts like you’ve been stabbed in the arms.
1. To the pain!
1. Ring of fire.

– Word
Inigo Montoya was a tragic character. Not only was his father killed when he was a boy, but his life was consumed with revenge. It dominated his existence.

The Bible tells us the bitterness ensnares us like a weed. His heart and life were being strangled by this weed. The best way to get rid of a weed is to tear it out by the root when it is small. If you wait, it does more damage and is harder to remove.

Where our heart is

AO: the-project
Q: Erector
PAX: Biohack, Mathlete, Flying Dutchman, Icey Hot, OBrother, Haggis, Erector
FNGs: None
COUNT: 7
WARMUP:
15 SSHs, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan Night Club, 10 tempo squats, 5 cherry pickers
THE THANG:
Mosey to the playground. Perform the following circuits. The route is from the playground, run to the amphitheatre, then to the end of the Greenway, and circle back to the start. Repeat each circuit twice.
-5 pull-ups, 25 2-ct flutter kicks, 26 lunges
-25 merkins, 13 side crunches each side, 25 squats
-25 dry docks, 25 LBCs, 25 pickle pointers
MARY:
Protractor, merkin ring of fire, squat ring of fire
ANNOUNCEMENTS:
UnCOVEred convergence Saturday
COT:
‭We all like getting recognized for good achievements. It is nice to be noticed and thanked for our contributions at work as well. How about when we do something nice for someone? Do we like to be recognized? Does that motivate us to do other good deeds? Here is a Biblical example where this is condemned.
Acts 5:1-5 NASB1995‬
[1] But a man named Ananias, with his wife Sapphira, sold a piece of property, [2] and kept back some of the price for himself, with his wife’s full knowledge, and bringing a portion of it, he laid it at the apostles’ feet. [3] But Peter said, “Ananias, why has Satan filled your heart to lie to the Holy Spirit and to keep back some of the price of the land? [4] While it remained unsold, did it not remain your own? And after it was sold, was it not under your control? Why is it that you have conceived this deed in your heart? You have not lied to men but to God.” [5] And as he heard these words, Ananias fell down and breathed his last; and great fear came over all who heard of it.
Ananias and his wife Sapphira held back a portion of the money made by selling their land, but they claimed the money they gave was the full price of the land. Our motivation to perform good deeds should be because it is pleasing to God as we show love for one another. It is about helping others and not doing so do be recognized for our good deeds.

Heavy 20s

AO: the-project
Q: Borg
PAX: Flying Dutchman, Ocho, Tom Tom, Tuba (Dylan Cox), Borg
FNGs: None
COUNT: 5
WARMUP:
SSH, Baby arm circles, Cherry pickers, mosey to the coupons
THE THANG:
Using choice of 5lb kettlebells, 60lb sandbag, or coupons, PAX count cadence, in turn, for:
20 Bench Press
20 Curls
20 Kettlebell Swings
20 WW3 Situps
20 Thrusters
20 LBC’s (extended)
Mosey a lap repeat.
Completed 3 cycles.
Farmer carry the weights back to the flag.
MARY:
No time
ANNOUNCEMENTS:
I forgot to do this, but the team made sure I remembered everything else.
COT:
F3 math class
3-2=1 just a workout
3-1=2 just hanging out with the guys
But 1+2=3. In the F3 community, there is no way to isolate the 3rd F from the 1st and 2nd.
Leaders are readers – we shared what we are reading. Had a good variety. And asked, is it making us better?
At the prayer request time, we discussed things that affect our belief and how to pray for destructive people who impact us. Two good scenarios were provided:
Stephen’s prayer – forgive for they know not what they do.
God’s response of why to pray for Saul/Paul – I’m going to use him.
Conversation continued into a great coffeeteria.
Thank you for the honor of being the Q today.