F3 Knoxville

Category: The Project

Enjoying all The Project has to offer

THE SCENE: about 40 degrees with a little drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 mountain climbers, 10 tempo merkins, 15 imperial walkers, 10 tempo squats
THA-THANG:

Mosey to the high school main entrance (watch for cars crossing the turnpike!).  Gather at the walls beside the stairs and perform ATMs with a twist.

15 Alternating Shoulder Touches (4-count) with feet near the top of the wall, drop down to regular plank, 10 Tempo Merkins (down on the 1-2-3, up on 4), 10 Merkins. Then, run a lap around the grass area.  Repeat exercises and lap once.

Mosey to the track for the…

Bataan Death March – AKA: Burpee Catch Me If You Can Indian Run…A combination of Catch Me If You Can and a traditional Indian Run. The last person drops and does 5 Burpees, while the rest of the PAX mosey in a line. After completing the Burpees, the last guy runs to catch the group, tapping the (new) last PAX on the shoulder, who then stops to begin his 5 Burpees, while the (former) last guy continues on to the front of the line. Continue until all PAX have performed two sets of Burpees.

Mosey back across the street (overcome the obstacle along the way – closed gate) to the playground.  Each PAX performed 5 pull-ups individually while others did the called exercises listed below.  All PAX completed 5 pull-ups for each exercise.

  • Freddie Mercury
  • burpees
  • heels to Heaven
  • PCMBs – Prison Cell Merkin Burpees – Sounds pretty horrible…it was!  Drop to Plank, do 1 Merkin then bring your right knee in and back, do 1 Merkin then bring your left knee in and back, do 1 Merkin then bring both feet in and jump up = 1 PCMB complete.
  • big boy sit-ups

Mosey to shovel flag.

MARY:
Ring of fire style merkins.  2, 4, and 6 merkins completed rounds 1, 2, and 3, respectively.  Done!
COUNT-OFF & NAME-O-RAMA
6 HIMs concurred the beatdown today.
CIRCLE OF TRUST/BOM:
Matthew 6:1-8 – Do you not give or pray to be glorified by men, but do so to glorify God.  Do so in secret.  Don’t use “meaningless repetition” in prayer, but focus on talking to God.  He already knows what you need before you even ask.
MOLESKIN:
We did a little bit of traveling today and visited much of the AO.  All PAX survived crossing the Oak Ridge Turnpike, the Bataan Death March, and Prison Cell Merkin Burpees.  YHC gave a little Q school 101 during the warm-up.  We all seem to always say “ready position…move” even if we are already in position.  We should just say “ready position…your in it” if you’re already in position.  Just a little pet-peeve of mine.  Take it for what its worth.

Rocket_q_TheProject_radio_active_kraken

THE SCENE: nice clear day 40 degrees about
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side straddle hops (IC) 4ct
  • Squats (IC) 4ct
  • Hand release merkins
  • Cherry pickers
  • Wind mills

THA-THANG:

  • At dip station, half the line does dips while the while other half does 20 merkins
  • Reach the stage and discuss stations. Break into stations and complete task. Once done Bernie up hill do 5 burpees and forward slow run down to next station.
    • Station 1, big boys (20 – OYO)
    • Station 2, merkin, dry docks, diamond (10 each – OYO)
    • Station 3, Box jumps (15 – OYO)
    • Station 4, Body builders (15 – OYO)
    • Station 5, Kettle bell (20 – OYO)
    • Station 6, Triceps (30 – OYO)
    • Station 7, Biceps (10), single arm 10 each, OYO)
    • Station 8, LBC (25 – OYO)

Sprints in parking lot. Forward sprint, slow walk backward walk to starting line and call out exercise (player choice). We did this 7 times

MARY:
none
COUNT-OFF & NAME-O-RAMA

Crotch Rocket, Samaritan, Erector, Salad Boy, Wax Job, Snaggletooth, Chaco
CIRCLE OF TRUST/BOM:

At the Memorial at commemorative walk: Thinking beyond yourself: people working at secret city during wartime efforts saved many American lives. The thought was how to save your sons, daughters, neighbors and countrymen. In doing so, many lost their lives. Not our countrymen, but citizens of the world and children of God. At the Friendship bell, we talked about making amends for the atrocities that each country bestowed to the other. The challenge this week was to think about how we can continue this lesson by thinking beyond ourselves to not just our families and neighbors, but to the citizens of the world.

MOLESKIN:
prayer for Salad Boy’s mother
ANNOUNCEMENTS:
none

Best Way to Beat the Cold

THE SCENE: 20s – cold and crispy @ The Project (AKA, the ‘Kridge)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Tempo Squat, Merkins, BBS, 5 Burpees OYO, mosey to Playground

THA-THANG:
3 Rounds of 10 Pull-ups, mosey to Parallel Bars for 10 Dips – Then mosey to Amphitheater to hold Plank.

11’s: Boxjumps on Stage, Bernie Uphill to Platform for Squats. Hold Al Gore till the 6. Mosey to Library Parking Lot.

11’s: BBS on one end of Parking Lot/V-Ups on other end.

MARY:
Mary? Mary who? Ain’t nobody got time for Mary today…

COUNT-OFF & NAME-O-RAMA
7 STRONG: Erector (AOQ), Boxcar (RESPECT-RESPECT), Chaco (RESPECT), Trolley (RESPECT), Samaritan, Rocket, Snaggletooth

CIRCLE OF TRUST/BOM:
Ephesians 1:5 – “God decided in advance to adopt us into his own family by bringing us to himself through Jesus Christ. This is what he wanted to do, and it gave him great pleasure.” (New Living Translation)

We are each chosen, loved sons of God through Jesus. It brings the Father great pleasure and delight to have chosen us, and to continue choosing us as his adopted sons. We belong to HIM and we have meaningful work to do with HIM (special task and mission for which we are specially chosen and fitted to accomplish) – all because we are chosen sons.

MOLESKIN:

Inspired by the stories of guys at The Project and JUCO who have shared their journey of discovery and breakthrough as adoptees meeting their biological parents. They have a special grasp on God’s choosing of us.

ANNOUNCEMENTS:

Discovering the Project

THE SCENE: Just above freezing and clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 mountain climbers, 10 tempo merkins, 10 imperial walkers, 10 windmill, 15 Moroccan night club
THA-THANG:
Mosey to the playground and note the dip bars along the way.  We have got to use these!  Perform 3 rounds of the following:

  • 10 pull-ups
  • Run to the dip bars and do 10 dips
  • Run to the amphitheater and do 10 box jumps
  • stay at the dip bars on round 3 and do squats until the 6 gets in.

Long mosey over to the high school main entrance.  These are nice walls with a varying height for PAX of all sizes!  We have got use this!

  • 10 quasi-muscle-ups on the wall
  • 10 donkey kicks
  • 10 merkins
  • lap around circle in front of the school
  • repeat exercises and hold plank until the 6 finishes.

Mosey to the track for one more round of fun.  After a little detour to find an open gate, we assembled one the track for “Catch me if you can”.  One PAX Bernies while a partner does the called exercise.  When the partner completes the exercise, sprint to catch the other PAX.  Once caught, the partner that was running drops and does the exercise.  One full lap of doing 10 diamond merkins and one doing 5 burpees.  Mosey back to the shovel flag.
MARY:
No time.
COUNT-OFF & NAME-O-RAMA
5 representing The Project today.
CIRCLE OF TRUST/BOM:
Isaiah 40:25-31  Be humbled by the awesome power of God.  We may “grow weary and tired” in this life and “stumble badly”, but “yet those who wait for the Lord will gain new strength; they will mount up with wings like eagles, they will run and not get tired, they will walk and not become weary”.
ANNOUNCEMENTS:
3rd F opportunity coming up.  Sign up for Hardship hill in May.

The Project Launch

THE SCENE: a balmy low 50s.  Perfect!
F3 WELCOME & DISCLAIMER: Administered
WARM-O-RAMA:
15 SSH, 15 Moroccan night club, 15 mountain climber, 10 tempo merkin, 15 Freddie Mercury, 10 windmill
THA-THANG:
Mosey to the playground.  Perform 10 pull-ups and 20 merkins at the playground.  Run to the opposite side of the amphitheater and do 20 derkins and 20 dips.  Repeat once.  For round 2, perform 10 pull-ups and 20 squats at the playground and then 10 box jumps and 20 lunges (10 each leg).

Mosey to the track and football field.  On the field, assemble on the goal-line for a modified version of Bear-way-to-Heaven.

  • bear crawl to the 10 and do 10 burpees, mosey back to goal-line
  • bear crawl to the 30 and do 8 burpees, mosey back to goal-line
  • bear crawl to the 50 and do 6 burpees, mosey back to goal-line
  • bear crawl to the 30 and do 8 burpees, mosey back to goal-line
  • bear crawl to the 10 and do 10 burpees, mosey back to goal-line

Next, perform 20 squats at the goal-line and sprint to the 50 and do 20 merkins and sprint back to the goal-line. Then, do 20 sumo squats at the goal-line and sprint to the opposite goal-line and do 20 diamond merkins and sprint back to the goal-line.

MARY:
No time today, but we did get in some Hello Dolly before leaving the field so we could catch our breath.
COUNT-OFF & NAME-O-RAMA
8 PAX today to launch The Project
CIRCLE OF TRUST/BOM:
I had a bit of a rough weekend.  There is a lot on my mind right now:  upcoming Professional Engineering exam, projects at the house, and constant job of trying to be a better father.  Teaching our children and the other young ones around us is more than just instruction.  It is also teaching by example.  I sometimes find myself being very negative about some of the things I do especially if I mess-up.  I accuse myself of being inadequate to put it nicely. I remember my father doing similar things when I was a kid and it makes me think about the example I am setting for my children.  We need to be sure we are living the lives that we want our children to lead one day.
MOLESKIN:
Thanks for the support from the JUCO HIMs this morning!
ANNOUNCEMENTS:
CSAUP coming up this Saturday!