F3 Knoxville

Category: The Project

Circ de Project

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 The Projectivator, 15 Imperial walker, 10 tempo Merkins, 15 Moroccan night club, 10 tempo squats, 15 harry Rockettes
THA-THANG:
Mosey to the amphitheatre. This will be our home work out station to try to stay off of the soggy ground. Other stations are the wall, the end of the walking path on the east side of the park (trail end), and the playground.

Complete three rounds of each of these.

  • 30 merkins at home
  • 10 quasi-muscleups at the wall
  • 30 squats at trail end
  • 30 Flutter kicks (2-ct) at home
  • 30 Carolina Dry Docks at home
  • 10 pull-ups at the playground
  • 30 lunges (15 each leg) at trail end
  • 30 Freddie Mercury (2-ct) at homel

Only got 2 rounds of the second set in before time was called.

MARY:
10 burpees – just a taste of what the third set was supposed to be.
COUNT-OFF & NAME-O-RAMA
7 including Kick-flip’s ruck
CIRCLE OF TRUST/BOM:
In Paul’s letter to the Christians at Colossae (and by extension us), he speaks to the incomparable Christ. Christ rescued them from darkness, He is the head of the Body (the Church), and He gave the ultimate sacrifice. Take a look at this passage.

“And although you were formerly alienated and hostile in mind, engaged in evil deeds, yet He has now reconciled you in His fleshly body through death, in order to present you before Him holy and blameless and beyond reproach— if indeed you continue in the faith firmly established and steadfast, and not moved away from the hope of the gospel that you have heard, which was proclaimed in all creation under heaven, and of which I, Paul, was made a minister.” Colossians 1:21‭-‬23 NASB

Despite our evil deeds, Christ died that we may be reconciled. However, we shouldn’t miss the qualifying statement. If we continue in faith, we are able to stay reconciled to God through His sacrifice.

MOLESKIN:
Continued prayers for all suffering from COVID-19 related hardships.

happy tuesday.

THE SCENE: 39!
F3 WELCOME & DISCLAIMER: YES. All the things.
WARM-O-RAMA:
• SSH
• Mtn Climbers
• Tempo Merk
• LBAC (fwd/bkw)
• 5 burpees OYO
• Reach for the Skies/Let It Hang
• Cherry Pickers

THA-THANG:

  • Bear crawl to Bissell Park end of Parking Lot /25 Calf Raises on curb
  • Sprint to Library/25 Squats (hold Al Gore)
  • Mosey to Amphitheater/Mucho Chesto (10 merkins, 10 wide merks, 10 diamond merks, 10 stagger/10 stagger) X2 Rounds (hold plank)
  • Mosey to Pool Wall/15 wall ups/ BBS (hold leg lift)
  • Mosey to Playground/15 burpee Pull ups (hold chin up)
  • Mosey to Parallel Bars – 10 Lunges each leg/10 Dips (hold Al Gore)
  • Mosey to Friendship Bell/ATM (15 Alternating 4-ct Shoulder Tap, 10 Tempo Merks, 10 Merks) X2 Rounds (hold plank)
  • Mosey to Parking Lot/25 Squats – Sprint to other side/20 Lunges (each leg) –  Sprint back

MARY: Pax Choice: Flutter kick x15 (Unibrow), Freddy Mercury x10 (Slappy)

COUNT-OFF & NAME-O-RAMA
6STRONG: Unibrow, Slappy, Chaco, Rocket, Mathlete, Snaggletooth

CIRCLE OF TRUST/BOM:

I Peter 1:24-25: “since you have been born again, not of perishable seed but of imperishable, through the living and abiding word of God; 24 for “All flesh is like grass
and all its glory like the flower of grass.
The grass withers,
and the flower falls,
25 but the word of the Lord remains forever.”

And this word is the good news that was preached to you.

In troubled and troubling times, it’s good to know that at least one thing remains: God’s word. His word is as enduring as God is eternal. He is faithful – what He says, He will do.

MOLESKIN:
F3 on a cold day shakes all the laziness and love of the fartsack out of the body and mind.

ANNOUNCEMENTS:
Collecting coats with JUCO for Veterans’ families in need.

Hills, ponds and peace bell…

THE SCENE: beautiful morning mid 50s
F3 WELCOME & DISCLAIMER

Welcome, I’m Rocket & I’m on the Q today; I am not a professional, you are here on your own accord, F3 is free, I don’t know your injuries so work hard but modify if you need to, and make sure to social distance
WARM-O-RAMA:

  • Side straddle hops (IC) 4ct
  • Plank, lower and raise distance to ground
  • downward dog
  • Moroccan night club (IC) 4ct
  • Stretch on your own

THA-THANG:
Insert information about the workout.

  • 7s at bell, booby hurly and derkins
    Mosey to K-25 hill.
    2x – modified Blimps: 5 burpees, 10 lunge each leg, 15 imperial walker stop and run the hill and back. Then 20 merkins, 25 plank jacks, 30 squats, stop and run the hill again. Repeat that sequence twice.
    Mosey to pond and partner up. One runs the pond while the other does: flutters, dolly, LBC.
    Mosey back to bell, and do partner merkins. Hold plant while partner does 10 then switch. Do this until each person does 50 merkins.

MARY:
We did player choice on mary for 5 minutes
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
For the word, we kept with the theme of quotes and discussing their meaning. This is from Y0-Yo Ma as his underlying goal: Strive to build trust through the seeking of truth all within the idea of service.
ANNOUNCEMENTS:
none

Soak It

THE SCENE:  Nice and cool.  Perfect for a beatdown.
F3 WELCOME & DISCLAIMER:  Administered. 
WARM-O-RAMA: 

Little of this and that.

THA THANG:

I have good news!  …and bad news.  The good news is we have a fresh pile of CMUs for our workouts!  The bad news is we need to bring them to our hidey hole (about a quarter mile away).  Grab two and come on!

Perform a “move” exercise with two CMUs for some arbitrary distance.  Pause and perform a series of stationary exercises.  Repeat until we arrive at our CMU stash spot.

Move exercises included;

  • Farmer Carry
  • Heavy bear
  • CMU stack carry
  • Split carry
  • Rifle carry
  • Murder bunny

Stationary exercises included;

  • 20 Back squats
  • 25 curls
  • 20 Overhead squats
  • 15 good mornings
  • 20 Sumo deadlifts
  • 20 Curl and press
  • 10 Stacked squat
  • 20 Tricep ext w/ calves raise
  • 10 BBS Press
  • 20 heel taps
  • 15 Thrusters
  • Heavy step-ups
  • Dips w/ CMU in lap
  • Plyo Derkins
  • CMU swings
  • Burpee jumpovers

MARY:

No time!

COUNT-OFF & NAME-O-RAMA

Me and 7 of the best men I know

CIRCLE OF TRUST/BOM:

“Your mind will be like its habitual thoughts; for the soul becomes dyed with the color of its thoughts.  Soak it then in (positive thoughts)”. – Marcus Aurelius

I love that term, “soak it”.  Soak your mind in goodness… Immerse your soul in truth… Drench yourself in nobleness… Dwell on that which is honorable…

Paul says in Philippians, “Fill your minds with those things that are good and that deserve praise: things that are true, noble, right, pure, lovely, and honorable.” 

On Tuesday, Erector spoke about a monthly challenge that is going on.  On Slack, it’s called “JUCO-Challenge”.  Each month, a new challenge is issued – one month is was diet-related, last month it was texting a friend each day…  This month, the challenge is, 1) to post an inspirational/motivational quote each day, and 2) to read the others which have been posted.  Right now, there are 9 of us in the challenge.

Just a few days in, I’m excited about it – and enjoying it!  Each day this month, I’m going to keeping my eye out for a nugget of wisdom that I can share with my friends.  That gets me in the habit of looking for inspiring messages around me and reading scripture with an expectation of impact.  That daily objective of finding a shareable motivating quote – it orients my mindset toward the positive.  Proverbs 16:24 says,

“Nothing is more appealing than speaking beautiful, life-giving words.  For they release sweetness to our souls and inner healing to our spirits.”

It doesn’t say, “nothing is more appealing that hearing life-giving words….” – but it is “speaking life-giving words” that is so sweet to our spirits.  I hope the words I’m sharing are helpful to others – but I know that the act of finding them and sharing them is releasing sweetness for my heart and spirit.

This challenge also means that each day this month, I’m reading six, or seven, or eight other passages that some of the most important men in my life have shared because those notes are meaningful to them.  Each time something is shared, I see a notification on my phone.  So, throughout the day my mind is being soaked in these good thoughts – and over time, my soul is being colored by them.

“Fill your minds with those things that are good and that deserve praise: things that are true, noble, right, pure, lovely, and honorable.” 

MOLESKIN:

During the month of November, soak your mind in scripture and inspired thoughts.  Join the challenge group on Slack!  Send Spotter a DM to be added to JUCO-Challenge!

Great to see Rocket in the gloom!  Great to have Trolley and Biohack out for their first Project Heavy PT.

Prayers for Biohack’s parents – Trolley’s family, sanity, and job – Rocket’s friend, Tad.

ANNOUNCEMENTS:

Convergence this Saturday

Live by the Spirit

THE SCENE: Frosty and chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Moroccan night club, 10 tempo Merkins, 10 tempo squats, 15 harry Rockettes
THA-THANG:
Mosey to the lot on the north side of the theater. Starting from the northeast corner, do 10 burpees and then run to the stairs and up them. Return to start and do 10 burpees and 20 Merkins. Repeat run. 10 burpees, 20 Merkins, and 30 squats. Repeat run. Hold Al Fore until the 6 gets in.

Mosey to highschool. Partner up and do Catch Me if You Can around the grassy area. Partner 1 does 5 burpees while Partner 2 starts to Bernie Sanders around. Partner 1 sprints to Partner 2 after burpees are complete and then they switch. Repeat twice.

Mosey to the peace bell and do Aiken Legs. 20 Squats, 20 Box Jumps, 20 Lunges (10 each leg), 20 Split Jacks (10 each leg forward). Then, do Mucho Chesto. 10 Merkins, 10 diamond merkins, 10 wide Merkins, 10 staggered right Merkins, 10 staggered left Merkins. Repeat both sets.

MARY:
No time
COUNT-OFF & NAME-O-RAMA
5 PAX today
CIRCLE OF TRUST/BOM:
“So then, brethren, we are under obligation, not to the flesh, to live according to the flesh— for if you are living according to the flesh, you must die; but if by the Spirit you are putting to death the deeds of the body, you will live. For all who are being led by the Spirit of God, these are sons of God. For you have not received a spirit of slavery leading to fear again, but you have received a spirit of adoption as sons by which we cry out, “Abba! Father!” The Spirit Himself testifies with our spirit that we are children of God, and if children, heirs also, heirs of God and fellow heirs with Christ, if indeed we suffer with Him so that we may also be glorified with Him. ” Romans 8:12‭-‬17 NASB

It is difficult with all of our day-to-day responsibility, but we need to maintain our focus on living by the Spirit. You may have heard the phrase “live in this world and not of this world”. This means to live in the world but always have our focus on attaining a heavenly, permanent residence if we live by the Spirit.

MOLESKIN:
Kudos to Snaggletooth for bonus burpees during Catch-me-if-you-can. Maybe next time he will listen more closely to the instructions.
ANNOUNCEMENTS:
F3 Knoxville Anniversary this weekend.