F3 Knoxville

Category: The Project

Help From My Friends

AO: the-project
Q: Biohack
PAX: Borg, OBrother, Mathlete, Flying Dutchman, Munge, Biohack, Tuba (Dylan Cox), Tom Tom, Icey Hot
FNGs: None
COUNT: 9
WARMUP:
– Projectivator
– Tempo squat
– Arm circles
– Cherry Pickers

THE THANG:
1. Mosey to the recruiting center
2. Grab a block and carry to the movie theater stairs
3. Deck of cards
1. Take turns flipping a card
2. Do reps per number on card
3. PAX assigned suits exercises
1. After each PAX had a turn flipping a card, run up and down the stairs
2. Pick new exercises for the suits

MARY:
Burpees on the way back to the shovel flag

ANNOUNCEMENTS:
– Family workout on May 25
– Hardship Hill on May 27

COT:
The past 10 months have been very stressful and busy at work, but I’ve been able to rely on my brothers at F3. They’ve been dependable, encouraging, and at Shield Lock they’ve helped me through tough times.

This workout also illustrated their help as together we led the workout. Each PAX helped by picking exercises for the suits on their turn. I am honored and grateful to be a part of F3 at The Project.

burdensome

AO: the-project
Q: Mathlete
PAX: Boy George, Biohack, Munge, Ocho, OBrother, Papa Lock, Mathlete
FNGs: None
COUNT: 7
WARMUP:
Tempo squats, LBACs, tempo merkins, thread the needle
THE THANG:
Series of Doras with the following burdens: 60# sandbag, 55# Jerry, 53# kettlebell, 45# bucket, 30# Jerry.
150 dry docks and carry burden
100 OHP with burden and bear crawl
150 good mornings with burden and crab walk
200 American hammers and carry burden
200 Freddies and carry burden
Squat ring passing the burdens every rep
MARY:
LBCs, box cutters, flutter kicks, cherry pickers
ANNOUNCEMENTS:
Hardship Hill! Register today!
COT:
Proverbs 24:33-34
It can be easy to have a good habit slip away even from just a little bit of rest from it. Be on guard not to let transient events derail your long term success. Sometimes it’s tempting to squeeze in one more thing by taking a “short break” on a consistent good.

A Saga Begins

AO: the-project
Q: Biohack
PAX: OBrother, Papa Lock, Tom Tom, slappy, Mathlete, 3-Peat (Carlos Rodriguez), Biohack, Steamer, Redwire
FNGs: None
COUNT: 10
Warm up

A long, long time ago
In a galaxy far away
-Projectivator from 6 (only 6 real movies)

Naboo was under an attack
-Tempo merkins

And I thought me and Qui-Gon Jinn
Could talk the Federation into
Maybe cutting them a little slack
-Cherry pickers

But their response, it didn’t thrill us
They locked the doors and tried to kill us
-Seal Squats

We escaped from that gas
Then met Jar Jar and Boss Nass
-Shake it out

The Thang:

We took a bongo from the scene
And we went to Theed to see the Queen
-Death march to the recruiting center

We all wound up on Tatooine
That’s where we found this boy…
-Grab a block

[Chorus] -5 blockees
Oh my, my, this here Anakin guy
May be Vader someday later, now he’s just a small fry
And he left his home and kissed his mommy goodbye
Sayin’, “Soon, I’m gonna be a Jedi”
“Soon, I’m gonna be a Jedi”

-To the stairs; run the stairs between exercises
[Verse 1]
Did you know this junkyard slave
Isn’t even old enough to shave?
-30 Heavy big boys

But he can use the Force, they say
-10 Thrusters

Ah, do you see him hitting on the queen
Though he’s just nine and she’s fourteen?
Yeah, he’s probably gonna marry her someday
-30 Curls

Well, I know he built C-3PO
And I’ve heard how fast his pod can go
-30 Goblet Squats

And we were broke, it’s true
So we made a wager or two
-30 overhead press

He was a prepubescent flyin’ ace
And the minute Jabba started off that race
Well, I knew who would win first place
Oh yes, it was our boy
-10 man makers

[Chorus] -5 Blockees
We started singin’ “My, my, this here Anakin guy”
May be Vader someday later, now he’s just a small fry
And he left his home and kissed his mommy goodbye
Sayin’, “Soon I’m gonna be a Jedi”
“Soon I’m gonna be a Jedi””

[Verse 2]
Now we finally got to Coruscant
The Jedi Council we knew would want
To see how good the boy could be
-30 heavy lunges

So we took him there and we told the tale
How his midichlorians were off the scale
And he might fulfill that prophecy
-30 tricep extensions

Oh, the Council was impressed, of course
Could he bring balance to the Force?
-hold block over head and stand on 1 leg for 30 sec

They interviewed the kid
Oh, training they forbid
-30 2 count American Hammers

Because Yoda sensed in him much fear
And Qui-Gon said “Now listen here
Just stick it in your pointy ear
I still will teach this boy”
-5 Urkey Durkeys

[Chorus] -5 Blockees
He was singin’ “My, my, this here Anakin guy”
May be Vader someday later, now he’s just a small fry
And he left his home and kissed his mommy goodbye
Sayin’, “Soon I’m gonna be a Jedi”
“Soon I’m gonna be a Jedi”

[Bridge]
We caught a ride back to Naboo
Cause Queen Amidala wanted to
I frankly would’ve liked to stay
-30 Heavy LBCs

We all fought in that epic war
And it wasn’t long at all before
Little hotshot flew his plane and saved the day
-20 Heavy Squats

And in the end, some Gungans died
Some ships blew up and some pilots fried
-20 Good Mornings

A lot of folks were croakin’
The battle droids were broken
-10 Thrusters

And the Jedi I admire most
Met up with Darth Maul and now he’s toast
Well, I’m still here and he’s a ghost
I guess I’ll train this boy
-10 Man Makers

[Chorus] -5 Blockees
And I was singin’ “My, my, this here Anakin guy”
May be Vader someday later, now he’s just a small fry
And he left his home and kissed his mommy goodbye
Sayin’, “Soon I’m gonna be a Jedi”
“Soon I’m gonna be a Jedi”

[Outro] -5 Blockees
We were singin’ “My, my, this here Anakin guy”
May be Vader someday later, now he’s just a small fry
And he left his home and kissed his mommy goodbye
Sayin’, “Soon I’m gonna be a Jedi”

Word:
What was the best part of Episode 1? This parody song by Weird Al. Sometimes it’s better to quit while you are ahead. Perhaps George Lucas should have stopped after making the 3 original movies.

Look at your life. Are there areas where you should be content? Areas where you push to hard to attain the next thing? Are you trying to run up the score in money or status? What scoreboard matters in your life? What matters in eternity?

The Princess Bride

AO: the-project
Q: Biohack
PAX: slappy, Erector, Boy George, 3-Peat (Carlos Rodriguez), Biohack, Mathlete, Flying Dutchman, Munge, Tom Tom, Papa Lock, Ocho
FNGs: None
COUNT: 11
– Warm Up
1. Projectivator
2. Imperial Squalker
3. Tempo merkins
4. 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 to the playground as we take Westley to Miracle Max
1. Switch out at the parallel bars
1. If only we had a Wheelbarrow
1. Partner wheelbarrow back and forth to the amphitheater
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.
2. Round Robin of core exercises until it hurts like you’ve been stabbed in the belly.
1. To the pain!
1. Ring of fire.

Word
“We are men of action. Lies do not become us.”
Who do we lie to? Others? Ourselves? Our God?

One way we lie to all three is by pretending we will live forever.
Think of your legacy. What do you picture? Money? A business? Heirlooms or possessions?
Which of these will survive 10 years? 20 years? 50? 100? Eternity?

Steve Jobs was one of the most influential people in the world while he lived and continues to be. However, within months of his death, Apple released a product he said they’d never make: the iPad Mini.

Do not lie to yourself and pretend that your material work will leave a legacy for your family. The only true legacy we can leave is by passing our values from the Word of God to others in our lives. The disciples we make will outlive us way longer than any work of our hands.

St. Crispin’s Day Metric

AO: the-project
Q: Mathlete
PAX: Tom Tom, OBrother, skewer, Papa Lock, Ocho, Icey Hot, Flying Dutchman, Munge, Mathlete
FNGs: None
COUNT: 9
WARMUP:
Projectivators, Tempo Squats, Grady Corn, Tempo merkins, Cherry pickers
THE THANG:
Mosey over to the block pile and do 20 minutes of this loop:
10 CMU Swings
1 Blockee
20 Squats
1 Blockee
10 Shoulder Presses
1 Blockee
10 lunges (10 each leg)
1 Blockee
10 Deadlifts
1 Blockee
After we finished that, we hit the playground for 5 pull ups, 25 merkins, 45 second plank then headed back
MARY:
LBCs, awkward turtles, flutter kicks, basilisk,
ANNOUNCEMENTS:
Escape from Haw Ridge, Hardship Hill, T-shirt order, GTE
COT:
I just read the speech from Henry V, cause Boom. Context is that the King has just heard mentioned that his cousin was wishing they had more men for the upcoming battle:
What’s he that wishes so?
My cousin Westmoreland? No, my fair cousin:
If we are mark’d to die, we are enow
To do our country loss; and if to live,
The fewer men, the greater share of honour.
God’s will! I pray thee, wish not one man more.
By Jove, I am not covetous for gold,
Nor care I who doth feed upon my cost;
It yearns me not if men my garments wear;
Such outward things dwell not in my desires:
But if it be a sin to covet honour,
I am the most offending soul alive.
No, faith, my coz, wish not a man from England:
God’s peace! I would not lose so great an honour
As one man more, methinks, would share from me
For the best hope I have. O, do not wish one more!
Rather proclaim it, Westmoreland, through my host,
That he which hath no stomach to this fight,
Let him depart; his passport shall be made
And crowns for convoy put into his purse:
We would not die in that man’s company
That fears his fellowship to die with us.
This day is called the feast of Crispian:
He that outlives this day, and comes safe home,
Will stand a tip-toe when the day is named,
And rouse him at the name of Crispian.
He that shall live this day, and see old age,
Will yearly on the vigil feast his neighbours,
And say ‘To-morrow is Saint Crispian:’
Then will he strip his sleeve and show his scars.
And say ‘These wounds I had on Crispin’s day.’
Old men forget: yet all shall be forgot,
But he’ll remember with advantages
What feats he did that day: then shall our names.
Familiar in his mouth as household words
Harry the king, Bedford and Exeter,
Warwick and Talbot, Salisbury and Gloucester,
Be in their flowing cups freshly remember’d.
This story shall the good man teach his son;
And Crispin Crispian shall ne’er go by,
From this day to the ending of the world,
But we in it shall be remember’d;
We few, we happy few, we band of brothers;
For he to-day that sheds his blood with me
Shall be my brother; be he ne’er so vile,
This day shall gentle his condition:
And gentlemen in England now a-bed
Shall think themselves accursed they were not here,
And hold their manhoods cheap whiles any speaks
That fought with us upon Saint Crispin’s day.