F3 Knoxville

Category: The Project

Proverbs 18:24

THE SCENE: 56 and dark
F3 WELCOME & DISCLAIMER: CHECK!
WARM-O-RAMA:
Projectivator 5x, Imperial Squawkers 5x, tempo squats 5x, cherry pickers 5x, tempo merkins 5x, mountain climbers 5x.

THA-THANG: (COURTESY OF MAILBOX)

1. Bear Crawl 1 space then did 1 merkin, Bear crawl 2 spaces then 2 merkins, working up to 5 spaces and 5 merkins, ETC.

Then Lunge back 1 space / 1 Bobby Hurley / Lunge 2 space / 2 Bobby Hurley, etc till back at the start.

Mosey to Friendship Bell

2. Lazy Dora – Battle Buddy Up

· 100s – Partner 1 does Shoulder taps while Partner 2 holds plank – alternate at 25 reps; run a lap around track surrounding Friendship Bell at 100 reps

· 200s – Partner 1 does LBCs while Partner 2 does a 6in leg hold – alternate at 25 reps – lap at 100 and 200 reps

· 300s – Partner 1 does Squats while Partner 2 holds Al Gore – alternate at 25 – lap at 100 and 200 and 300 reps

Mosey Parallel Bars

3. Travelling: monkey bars (hanging between both bars, L-legs), traveling dips (jumping), bicycle walk, lateral monkey bars (L-legs hanging on 1 side). 1 pax at a time, rest hold Al Gore

MARY:
NO TIME

COUNT-OFF & NAME-O-RAMA
4 HORSEMEN OF THE PROJECT GLOOM: KICKFLIP, MATHLETE, BIOHACK & SNAGGLETOOTH

CIRCLE OF TRUST/BOM:

9 Two people are better off than one, for they can help each other succeed. 10 If one person falls, the other can reach out and help. But someone who falls alone is in real trouble. 11 Likewise, two people lying close together can keep each other warm. But how can one be warm alone? 12 A person standing alone can be attacked and defeated, but two can stand back-to-back and conquer. Three are even better, for a triple-braided cord is not easily broken. (Ecclesiastes 4:9-12)

17 As iron sharpens iron,
so a friend sharpens a friend. (Proverbs 27:17)

A man of many companions may come to ruin, but there is a friend who sticks closer than a brother. (Proverbs 18:24)

True Friendship is rare and valuable – and it’s what we’re made for. Cherish it and seek it out.

MOLESKIN:
Thanks to Mailbox for the great work out!

ANNOUNCEMENTS:
Anniversary Convergence, Sat Nov 7 at Asylum.

Keep Your Head

THE SCENE:  59 and foggy.  Perfect for a beatdown.
F3 WELCOME & DISCLAIMER: Administered. 
WARM-O-RAMA: 

Little of this and that.

Mosey to wall.  10 wall-ups + 20 squats.

Mosey to the amphitheater.  20 merkins, bear crawl the length of the stage, 10 box jumps.  Mosey to through the parking lot, stopping for 3 burpees at each light pole.

THA THANG:

Mosey to the cinema – grab a block.

  • 10 Single arm squats – Left
  • 10 Sumo deadlifts
  • 10 Tricep ext w/ calves raise
  • 10 Curl and press
  • 10 heel taps
  • 10 BBS Press
  • 10 Good mornings
  • 10 Single arm squats – Right

Next… 5 stations laid out in the parking lot.  Perform exercise at a station, rifle carry block to the bottom of the steps, carry to the top of the steps and back down, rifle carry to the next station.  Repeat until all stations are completed.

Exercises were;

Station 1: 30 Single-arm squats + 20 Curl and press + 10 Blockee

Station 2: 30 tricep ext + calves raise + 20 CMU swings + 10 Burpee Jumpover

Station 3: 30 sumo deadlifts + 20 heel taps + 10 BBS Press

Station 4:  30 heavy freddy (4-ct) + 20 Thrusters + 10 Good mornings

Station 5:  50 CMU benchpress + 25 Derkins

MARY:

Mosey to the amphitheater.  Flutter kick for the 6.

At 6:14, jailbreak!  Get 60 seconds worth of distance run.

COUNT-OFF & NAME-O-RAMA

Me and 5 of the best men I know

CIRCLE OF TRUST/BOM:

The day after Hardship Hill, our weekly email’s “Say What” featurette included a long quote from the Q-Source.  It was borrowed from Q3.12, Courage – which was appropriate given our race the day before.  What does it take to face hardship virtuously?  It takes…courage.

The chapter has a long quote from Rudyard Kipling’s poem, If.

“If you can keep your head when all about you  

    Are losing theirs and blaming it on you,  

If you can trust yourself when all men doubt you,

    But make allowance for their doubting too;  

If you can wait and not be tired by waiting,

    Or being lied about, don’t deal in lies,

Or being hated, don’t give way to hating,

    And yet don’t look too good, nor talk too wise:

If you can dream—and not make dreams your master;  

    If you can think—and not make thoughts your aim;  

If you can meet with Triumph and Disaster

    And treat those two impostors just the same;  

If you can bear to hear the truth you’ve spoken

    Twisted by knaves to make a trap for fools,

Or watch the things you gave your life to, broken,

    And stoop and build ’em up with worn-out tools:

If you can make one heap of all your winnings

    And risk it on one turn of pitch-and-toss,

And lose, and start again at your beginnings

    And never breathe a word about your loss;

If you can force your heart and nerve and sinew

    To serve your turn long after they are gone,  

And so hold on when there is nothing in you

    Except the Will which says to them: ‘Hold on!’

If you can talk with crowds and keep your virtue,  

    Or walk with Kings—nor lose the common touch,

If neither foes nor loving friends can hurt you,

    If all men count with you, but none too much;

If you can fill the unforgiving minute

    With sixty seconds’ worth of distance run,  

Yours is the Earth and everything that’s in it,  

    And—which is more—you’ll be a Man, my son!”

 

“If you can keep your head when all about you are losing theirs…”  The Q Source calls this a pretty good definition of what it means to gracefully handle hardship.  Where does this courageous gracefulness emerge from?  It comes from living in peace.

And how do we grow this depth of peace in our lives?

  • Through PRAYER… (Philippians 4:6-7), “Don’t worry about anything, but in everything, through prayer and petition with thanksgiving, present your requests to God. 7 And the peace of God, which surpasses all understanding, will guard your hearts and minds in Christ Jesus.”
  • By LIVING VIRTUOUSLY…(Psalm 119:165), “Abundant peace belongs to those who love your instruction; nothing makes them stumble.”
  • By TRUSTING IN OUR GOD…(Isaiah 26:3), “You will keep the mind that is dependent on you in perfect peace, for it is trusting in you.”

Use prayer, virtue, and trust to cultivate the peace of God in your heart – so that when you are confronted with hardship, you are able to keep you head…and respond to that hardship with courageous grace.

God is for us

THE SCENE: Comfy mid 50s at the Project.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo Merkins, 10 Moroccan night club, 10 tempo squats, 10 harry Rockettes
THA-THANG:
Mosey to K2-5 hill for 11s. Start with 10 burpees at the bottom and 1 squat at the top.

Mosey over to the sorta-figure 8 walking path. Stop at the first corner and do 10 merkins and 10, 2-ct mountain climbers. Continue to the next corner and increase reps by 10 of the same two exercises. Continue around the 8 increasing reps by 10 up to 40 and then scale back down.

We did the last sets of 10 back at the flag.

MARY:
15 flutter kicks IC, 2 burpees to finish our 50, 15 heels to Heaven, protractor
COUNT-OFF & NAME-O-RAMA
4 got through the workout today.
CIRCLE OF TRUST/BOM:
“What then shall we say to these things? If God is for us, who is against us? He who did not spare His own Son, but delivered Him over for us all, how will He not also with Him freely give us all things? Who will bring a charge against God’s elect? God is the one who justifies; who is the one who condemns? Christ Jesus is He who died, yes, rather who was raised, who is at the right hand of God, who also intercedes for us. Who will separate us from the love of Christ? Will tribulation, or distress, or persecution, or famine, or nakedness, or peril, or sword? Just as it is written, “For Your sake we are being put to death all day long ; W e were considered as sheep to be slaughtered .” But in all these things we overwhelmingly conquer through Him who loved us. For I am convinced that neither death, nor life, nor angels, nor principalities, nor things present, nor things to come, nor powers, nor height, nor depth, nor any other created thing, will be able to separate us from the love of God, which is in Christ Jesus our Lord. ”

Romans 8:31‭-‬39 NASB

It can be a great encouragement to know the magnitude of God’s love for us. Try to remind yourself daily of this.

MOLESKIN:
Elevenses do sound more pleasant than 11s.
ANNOUNCEMENTS:
Anniversary workout coming up November 7th.

Assurance

THE SCENE: cool mid 50s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 mountain climbers, 10 tempo Merkins, 15 SSH, 15 Moroccan night club, 10 tempo squats, 10 windmills
THA-THANG:
Mosey to the Recruitment Center. Perform exercises in a rotating fashion as 1 PAX performs an exercise as the timer.

Timer-10 tire flips (2 rounds)

  • Merkins
  • Squats

Timer-30 “sledge” swings on the tire (2 rounds)

  • Overhead presses
  • Heavy Freddie’s

Timer -15 pullups (2 rounds)

  • Diamond merkins
  • Lunges

Timer-10 tire flips (1 round)

  • Tricep extensions
  • Curls

MARY:
Flutter kicks, American hammer
COUNT-OFF & NAME-O-RAMA
3 PAX today at the Project.
CIRCLE OF TRUST/BOM:
This is the message we have heard from Him and announce to you, that God is Light, and in Him there is no darkness at all. If we say that we have fellowship with Him and yet walk in the darkness, we lie and do not practice the truth; but if we walk in the Light as He Himself is in the Light, we have fellowship with one another, and the blood of Jesus His Son cleanses us from all sin. If we say that we have no sin, we are deceiving ourselves and the truth is not in us. If we confess our sins, He is faithful and righteous to forgive us our sins and to cleanse us from all unrighteousness. If we say that we have not sinned, we make Him a liar and His word is not in us.
1 John 1:5‭-‬10 NASB
YHC sometimes has doubts about my saved state. It is sometimes difficult to know for sure that we are capable of obtaining a home in Heaven. I think this passage helps with that. If we are walking in the light, following Jesus in all we do, His blood cleanses us. When we slip up, we need to go to God for forgiveness. If we think we don’t sin, we are liars. Walking in the light is about constantly striving to do what is right. It is not about being perfect because we are indeed incapable of such a feat. Instead, Jesus’ blood cleanses us as we walk so that we can be found worthy. We can have assurance of our salvation. Trust in God because He has made a way for us.
MOLESKIN:
We had to improvise with the sledge hammer. Someone “borrowed” it, so we used a steel bar instead.
ANNOUNCEMENTS:
Convergence this Saturday at Bombshelter.

Psalm 127

THE SCENE: It was perfect.
F3 WELCOME & DISCLAIMER: All the stuff.
WARM-O-RAMA:

  • Projectivators (of course) 5x
  • LBAC (fwd/bwd)/Overhead Clap/Seal Clap 5X each
  • Tempo Merkins/Mtn Climbers 5X each
  • Imperial Squawkers 5X
  • Reach for the Sky/Let It Hang/Cherry Pickers
  • Mosey to Parallel Bars for Dips 10X
  • Mosey to Pool Wall for Wall Ups 10X
  • Mosey to RC

THA-THANG:
More Murder Bunnies (1 CMU/PAX): Start at Parking Lot Island (PLI) with the following exercises, then proceed to Murder Bunny with CMU to opposite PLI:

  1. 50 CMU Squats
  2. 40 Curls
  3. 30 Lunges (15/side)
  4. 20 Kettle Swings
  5. 10 Blockees
  6. 20 Thrusters
  7. 30 Heavy Freddy
  8. 40 Rows
  9. 50 Calf Raises

After each exercise and Murder Bunny, PAX execute the following Descending Merkins, 10 each, with feet on CMU then proceed to carry CMU overhead while Tricep Extensions back to starting PLI and moving on to next exercise. (Modification: Rifle Carry CMU back)

  1. 10 Wide Derkins
  2. 10 Regular Derkins
  3. 10 Diamond Derkins
  4. 10 Stagger Derkins
  5. 10 Stagger Derkins (other side)
  6. 10 Diamond Derkins
  7. 10 Regular Derkins
  8. 10 Wide Derkins

MARY:
Don’t remember…

COUNT-OFF & NAME-O-RAMA
The 4 Horsemen of Heavy PT: Erector, Kickflip, Mathlete, and Snaggletooth

CIRCLE OF TRUST/BOM:

Psalm 127
A song of ascents. Of Solomon.
1 Unless the Lord builds the house,
the builders labor in vain.
Unless the Lord watches over the city,
the guards stand watch in vain.
2 In vain you rise early
and stay up late,
toiling for food to eat—
for he grants sleep to those he loves.

3 Children are a heritage from the Lord,
offspring a reward from him.
4 Like arrows in the hands of a warrior
are children born in one’s youth.
5 Blessed is the man
whose quiver is full of them.
They will not be put to shame
when they contend with their opponents in court.

MOLESKIN:
2 Prayers/Meditations on Psalm 127. 1. Asking God to build our character, our marriages, and our homes. 2. Asking God to bless our children as we raise and disciple them.

ANNOUNCEMENTS:
F3 Convergence/3rd F – Sat, Oct 17 @ Bombshelter; AND Sat, Nov 7 @ Asylum