F3 Knoxville

Category: The Project

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.

May Metric 5K

AO: the-project
Q: Munge
PAX: Mathlete, Munge, Ocho, OBrother, Tuba (Dylan Cox), Moonlighter, Flying Dutchman, Old Bay, Traxis
FNGs: None
COUNT: 9
WARMUP:
– Side Straddle Hops
– Lunges
– Tempo Squats
– Cherry Pickers
THE THANG:
Made up the May metric by doing 12 laps around the Friendship Bell track; extra .1 mile made up moseying to the bell
MARY:
No time for Mary
ANNOUNCEMENTS:
Dragon Boat tonight
COT:
“Set your minds on things that are above, not on things that are on earth” (Col. 3:2 ESV).

Sometimes referred to as seeing things from the divine perspective
Good thing we often fail to do merely out of default
Dilemma: difficult to actively pursue this mindset and be about other things
Need to make it a discipline, automatic
Danger: easy to make God whatever we want him to be, idolatry
Need to abide in the word to have an accurate understanding of who God is
Examples of thinking, feeling, doing with the divine perspective; exercise, work, identity, compassion

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?