F3 Knoxville

Category: The Project

Finished. 2,019

THE SCENE:   40 and clear
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

We’re going to bid adieu to the decade in the most fitting way I can think of – by doing 2,019 reps of exercises.  With the completion of each 100 reps, blow your horn!  Hang on to your butts, ‘cause here we go!

  • LBAC forward x 8 IC (32)
    LBAC backwards x 8 IC (32)
    Monkey humpers x 9 IC (18)
    Merkins x 9 IC (18)
    100!
  • Motivator from 6 (84)
    Werkins x 16 OYO
    200!
  • Overhead clap x 13 IC (26)
    Squat x 13 IC (26)
    Seal clap x 13 IC (26)
    Iron Mike x 11 OYO (22)
    300!

THA THANG:

With CMUs….

  • Colt 45 (45)
    Kettlebell swing x 15
    Goblet squat x 20
    Upright row x 20
    400!
  • Heavy Freddy x 20 IC (40)
    Tricep extension x 30
    Bent row x 30
    500!
  • Squat thruster x 30
    Derkins x 20
    BBS x 25
    Curls x 25
    600!
  • Lunge w/ CMU x 30
    Pickle pounders x 20
    Lunge w/ CMU x 30
    Pickle pounders x 20
    700!
  • DORA – partner farmer carries CMUs around the island
    100 Merkins
    200 LBC
    300 Squats
    1300!

Mosey to the planters…

  • SSH x 25 IC (50)
    Dips x 40 OYO
    11s (Box jumps + Derkins) (110)
    1500!

Mosey back to the shovel flag…

  • Captain Thor up to 5 (75) …and we’re out of time.

1,575 reps!  You guys crushed it!

 

MARY:

No time

COUNT-OFF & NAME-O-RAMA

8 HIMS

CIRCLE OF TRUST/BOM:

Traditionally, my wife and I have been totally into making and executing New Year’s resolutions.  We’ve designed complicated, multi-tiered, resolutions and – for the most part – have been pretty good at keeping them.

2019 was different.  We resolved to do just one thing for the year – to prayerfully seek God’s direction for our lives.  I feel that He provided direction that by aligning our hearts on a couple of topics that one year ago today we were a chasm apart.  My wife and I now end 2019 facing in a common direction – we know what we want to define our lives and legacy.

In 2020, we are embarking on yet another theme for the year – and I invite you to do the same.  We plan to spend this year casting vision for this new direction that we are facing and making a plan to get there.  We now share a common goal where we want to bring our family – what things we want to define us for our lifetimes and beyond.  In 2020, we will set out to make a plan; “when” and “how” step-by-step.

Proverbs 29:18 “Where there is no VISION, the people perish”

Proverbs 20:5, “The purposes of a person’s heart are deep waters, but one who has insight draws them out.”

Rosabeth Moss Kanter, director and chair of the Harvard University Advanced Leadership Initiative, says this, “A vision is not just a picture of what could be; it is an appeal to our better selves, a call to become something more.”

Author and business leader, Joel Barker, has said, “Vision without action is merely a dream.  Action without vision just passes the time.  Vision with action can change the world”. 

“Vision without execution is delusion”.  Thomas Edison

Men, let 2020 be the year that you cast (or re-cast) an incredible vision for your lifetime and beyond.  Don’t live by coincidence or circumstance!  Instead, plan your life’s legacy and execute that plan (be flexible to the Lord’s ways, remembering, “Many are the plans in a person’s heart, but it is the LORD’s purpose that prevails” Proverbs 19:21)

 

MOLESKIN:

Hey you!  Yes…YOU!  You’re not finished yet!  We said we were doing 2,019 reps and we only got in 1,575.  You owe another 444 reps!  Here’s your homework – get it done before midnight!  When you finish, announce “Happy New Year!” in the GroupMe thread.

25 merkins
1600!

50 LBC
50 Flutter Kicks
1700!

25 side crunch (left)
25 merkins
25 side crunch (right)
25 merkins
1800!

50 SSH
50 shoulder taps (single count)
1900!

25 side crunch (left)
25 merkins
25 side crunch (right)
25 merkins
2000!

19 BURPEES!

2,019!  YEEAAHHH, BABY!

 

ANNOUNCEMENTS:

The Project is expanding!  Thursday?  Saturday?  Bootcamp?  Run?  Weigh-in on GroupMe with your preferences!

Prayer Lessons ITG

Prayer Lessons ITG

Everyone knows the drill.  The alarm goes off, you get dressed, drive to the AO, put in work, name-o-Rama, pray. Rinse and repeat.

Pray.  Hmmm, that one stands out.

What I have seen and learned in my time at F3 is that we as men need male bonding, that is no surprise, but we also need God, and we need prayer. The male bonding part is easy, and I can honestly say my closest friends of all time are men I’ve met in the gloom. They’ve helped me grow, as a man and in my faith.  Many of them might not know it, but it wasn’t just going through the motions, it is how they live life, and how they pray. To see how they have walked with God is truly an inspiration.

No one ever said life was easy, and the men at DogPound have seen all the bad, divorce, overdose, car accidents, death, sick kids, sick wives, job loss, and most recently the ongoing battle with cancer. There has also been much joy to combat the bad which is always a blessing. However, what has stayed with me is how these men through everything good and bad, has been to pray.  Prayer has been a focal point in everyone of those situations. Praying together in gloom.  Praying alone about those in need.  A text message or post requesting prayer.  A reminder to pray for someone. Day to day through adversity, celebration, and whatever comes their way, they remain calm and steadfast not only in their actions, their undying trust in God,  their support of one another, but in how they pray.

I wanted to share because prayer hits home for me.  My biggest fear about leading my first Q wasn’t the exercises, cadence, not even the public speaking.  But public praying?  Well that’s not my thing. I’ll be the first to admit even now when I pray it still isn’t fancy. I’m not eloquent like Junk or La-z-boy.  I don’t have Bible verses come to me during prayer.  I still say “uh” a lot, and there are lots of awkward pauses. I’m basically still one step above the old faithful “Now I lay me down to sleep…”.  For me, I know I have never left the BOM thinking “dude, I rocked that prayer”.  But truthfully the men in my Wolfpack have taught me that doesn’t even matter.  What I’ve seen is that it’s not about how you pray, where you pray, what you pray, but it is to just to pray. Just pray. Taking time to speak with God. Thanking him for all that He has given you, good and bad, and then laying your joys and concerns at His feet.  Submitting, asking, and allowing for His plan for our lives.

I believe God always answers prayers. Always. It might not be the answer we want, and it might not be when we want it, but He answers. He opens doors while closing others. And because of that He just wants us to pray.

It took me a long time to understand that, and I am thankful for these men who have helped me.

“pray without ceasing” 1 Thessalonians 5:17

Christmas Eve at the Project

THE SCENE: 40’s and dry, a little foggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 5 tempo merkins, 15 Moroccan night club, 10 temp squats, 10 windmill
THA-THANG:
Mosey to the K2-5 hill for 12 days of Christmas.  Perform 1st exercise and run up the hill. Then the 1st and 2nd exercise followed by running up the hill…and so on.

  • 1-Dive Bomber
  • 2-Heels to Heaven
  • 3-SSH (4-ct)
  • 4-4x4s
  • 5-Freddie Mercury (4-ct)
  • 6-Lunges each leg
  • 7-Diamond Merkins
  • 8-Flutter Kicks (4-ct)
  • 9-Squats
  • 10-Merkins
  • 11-Big-Boys
  • 12-Iron Mikes

MARY:
No time!
COUNT-OFF & NAME-O-RAMA
11 at the Project with some help from the JUCOnians.
CIRCLE OF TRUST/BOM:
This time of year many people around the world increase their focus on Jesus and His birth.  I was actually raised not celebrating Christmas as a religious holiday, because the Bible doesn’t provide instruction to do so.  I am sure this sounds odd to many, but we instead focused on the things the Bible does teach us throughout the year.  What if the people who increase their focus on Jesus during this time of year did the same all through the year?  What could the world be like?  I definitely appreciate all the good words that are shared during our F3 COTs.  So, how exactly can we shift our focus throughout the year?  In Galatians 5:16-23, Paul mentions the ways of the flesh (worldly) that we need to steer clear of and the fruits of the Spirit that we need to cling to.  He mentions jealousy and outbursts of anger as sins that will cause us to “not inherit the kingdom of God”. Those aren’t things I typically think of when I think of “sin”, but there it is in God’s word…plain as day.  Increasing our focus on Jesus and His sacrifice for us throughout the year will help us to live by the fruits of the Spirit and not the deeds of the flesh.
MOLESKIN:
Thanks to all the JUCO PAX for coming out to celebrate 12 days of Christmas with us.
ANNOUNCEMENTS:
Merry Christmas!

Track Work

THE SCENE: Warm and Wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hop, Abe-Vigoda, Annie, Finkle Swing, Nancy Kerrigans, Mountain Man Poopers
THA-THANG:

4×400, 4×200, 4×100
The following workouts are done after each section of track. Example: Run 400 do 4×4’s, Run 400 do Bat Wings, Run 400 do Speed Skaters, Run 400 do Alphabet

  • 4×4’s – 10: Start standing up arms overhead, Burpee to Plank, 4 Merkins, 4 Mountain Climbers (that’s 1)
  • Bat Wings – 1: 20 Forward Arm Circles, 20 Backward Arm Circles, 20 Seal Claps, 20 Overhead Claps
  • Speed Skaters – 20, 10 each leg
  • Alphabet – On your 6, Legs raised 6 inches, Trace Alphabet upper case letters

MARY:
No time left from THA-THANG

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
A Perfect Day to Trust

God blesses those who are poor and realize their need for him, for the Kingdom of Heaven is theirs.  Matthew 5:3

Come to Me with all your needs, with that huge emptiness inside you.  Facing that awful emptiness is the first step toward being filled with My Presence.

So be glad on those days when you can barely get out of bed – when you feel sluggish and just not ready to face the world.  Yes, be glad!  Tell yourself that this is the perfect day to practice trusting and depending on Me.

If you keep depending on Me throughout your day, you will make a wonderful discovery as you crawl into bed at night.  You will discover that My Joy and Peace have become your companions.  You may not know exactly when they joined you on your journey through the day.  But you will feel the benefits of having been in their company.

“The perfect ending to your day is realizing that God was with you all along.”  That’s me paraphrasing the devotional this came from.

2 Corinthians 4:6, Matthew 5:6, Colossians 2:9-10, Psalm 150:6
MOLESKIN:

ANNOUNCEMENTS:
1500 at JUCO tomorrow.

Tree biscuit – The Project

THE SCENE: 56 degrees and drizzling wet.

F3 WELCOME & DISCLAIMER : Ya’ll are crazy.. but very welcome here.

WARM-O-RAMA:

  • SSH (20 normal , 10 Double time)
  • 15 Windmills
  • 15 Mtn Climbers
  • High Knees  + Double time

THA-THANG: The Tree Biscuit

As a group, Run to an un-slapped tree, slap it, everyone call out the running burpee total,  do A single burpee, repeat.

Minutiae:

  • Scaling:
    • We travel as a pack, if you find yourself falling behind, skip a tree and burpee and keep moseying to catch up.  It’s more fun and less confusing to have the group stay together, especially when we alternate taggers.
    • Scaling is NOT cheating, it’s just scaling, no judgment here. You made it here and that’s enough.
    • We’re going to be zig-zagging all over the park so the better we can stay together the more we’ll be able to keep an accurate count and not leave people behind.  Plus it feels bad to tag a tree without everyone there doing it together.
  • Taggers + Number cadence
    • The tagger is the person closest to the nearest tree. They slap the tree and call out what the burpee running total is about to be. Similar to our cadence exercise routines, the whole group calls out the number and does a burpee.
    • The tagger is typically in the front of the pack, however since we are traveling in a mob fashion that’s not always true.
    • Similar to an indian run, each person should take turns being in front and tagging a tree. This makes the workout much more fun.  If you have already tagged several trees then just slowly fade back and let someone else tag the next one.
  • What’s a Tree:
    • We don’t do burpees for any old shrub. They have to be worthy. Trees should be about 6 inches around and 10 feet tall.
  • No Poison Ivy:
    • In an attempt to not to get too dirty and get poison ivy, we’ll pass trees that are surrounded by shrubs and tall grass. Luckily we are in a very well manicured park where most of the trees have nicely mowed grass leading up to them.
  • Terrain
    • We are going off road for sure.  The ground is very un-even around many of the trees. Be careful when running not to twist and ankle.  And don’t hit your face on a rock or root when doing a burpee in the dirt.
  • Volume
      • The louder you call out the number, the more you inspire your fellow brothers!
  • Milestones
    • At 50, 100, 150, 200 make sure the group catches up and circles around the tree, wait a few seconds. Do the burpee.  Celebrating these milestones adds to the encouragement factor.

It’s not about the numbers but in the spirit of healthy competition here they are:

Previous Tree biscuits from other AO’s

And Todays total

  • The Project 210 !!!!!!!!!!!!!!!!!!!!!!!!!!

Yes that’s right Two hundred and ten burpees.. And we ran a couple miles!

MARY:

We burped until the clock ran out.

CIRCLE OF TRUST/BOM:

Dueteronomy 17:7 “You must purge the evil from among you.”   Take this to heart men.  Purge the evil that lurks in you.  Bad habbits gotta go..  Swearing has to go.  Don’t be drunk.   Be kind not harsh.  Serve & support – don’t drain, dominate or trample.  Love – don’t fight, or fear. Surrender your ego and pride.  Lean on Jesus who is with us.