The Project – Page 84

Act Like a Wolf

February 4, 2020 Kick-Flip

THE SCENE: Wet and warm
F3 WELCOME & DISCLAIMER: Administered
WARM-O-RAMA:

Moroccan Nightclub x 10 IC
Hairy Rockettes x 10 IC
Project Motivator x 10
Seal squats x 10 IC
Werewolves x 8 IC
Dead bug x 10 OYO

THA THANG:

Long mosey to the cinema…

“Wolves Hunt the Rabbit”

There is a 100m parking lot that is divided by 7 parking lanes. PAX start on one end of the lot – we’re the Wolves. One PAX (Erector) is our Rabbit – he gets a head start and goes to line 3.

Game starts when the Wolves howl. The Rabbit does 12 Merkins then advances to the next line….12 merkins – advance again… Repeat, working toward the end of the lot. He’s trying to make it to safety.

The Wolves do 8 Merkins and advance – we’re trying to catch the rabbit (he gets a head start but does more Merkins). When a Wolf catches the Rabbit, he becomes a Rabbit and they all advance together (doing 12 Merkins together). Rabbits win if they make it to the other side. Wolves win if all Rabbits are caught by the last Wolf.

Repeat the game a few times with a new Rabbit and new exercise each round. Perform with;

4 / 6 Iron Mikes (both legs)
4 / 6 Flutter Kicks (4-count)
8 / 10 Mountain Climbers (4-count)
6 / 8 Squat jumps

Line up at one end of the lot – divide into two teams. Teams will race to the other side of the lot, sprinting diagonal routes between the parking lot islands. When you get to an island on the west side, perform 5 burpees. When you get to an island on the east side, perform 10 Dead Bugs (4-ct). Each team will end up doing 3 sets of each. First team to hit the other side wins.

Repeat the race – this time west side does 10 merkins, east side does 10 LBCs

Mosey around to the back of the cinema…

DORA – Partner 1 bear crawls to the base of the steps, runs to the top of the steps and back to Partner. Partner 2 performs exercise. Switchero.

50 Werewolves
100 Rosalitas
150 Mountain Climbers

Long mosey home….

MARY:

Mailbox led the Mary while I chillaxed back at my car – sweet!

COUNT-OFF & NAME-O-RAMA

10 HIMs

CIRCLE OF TRUST/BOM:

For millennia, the wolf has been revered across cultures and civilizations as the epitome of the warrior spirit. They are intense, fierce, fearful, fascinating creatures and unique in many ways. Wolves are incredibly complex. They have a ferociousness about them – yet they also have a very empathetic spirit.

Did you know that within the animal kingdom, wolves are one of the only animals that practice adoption? When they stumble upon an orphaned pup – even if it belongs to a rival, wolves have been known to take them into their own den and raise them as their own. That is entirely unheard behavior for an apex predator. Wolves are excellent communicators with body language – understanding each other’s subtle movements. Wolves are also very socially smart. Within the wolf pack, they seem innately to understand the responsibilities the strong have to the weak, the full to the hungry, and the young to the old. Wolves are not afraid to show affection – licking, grooming, nuzzling and even nibbling one another.

How tenderhearted this fierce creature can be. Wolves are full of potential intensity – and full of empathy.

In that sense, men – I am asking you to act like a wolf;

You all have the spirit and intensity of warriors. Continue to be strong in the ways that count – fiercely loyal to your pack, alert, vigilant, a protector, rock solid… Be as bold as a lion! (Proverbs 28:1). Be zealous for good works! (Titus 2:14). When life requires it of you, be ready to spring into action with a fierce intensity!

But SIMULTANEOUSLY… (here’s what we can learn from the wolf – and here’s the part that I need reminding of from time-to-time…)

Be SOFT in the ways that count. Be tenderhearted with your family and loved ones. Show humility. Avoid arguing. Speak evil of no one. Have sympathy for those less fortunate. Be socially aware and alert to those around you. Demonstrate brotherly love. Be playful with your kids and patient with them. Show gentle affection to your wife and pamper her. Be emotionally available. (See Ephesians 4:32, Titus 3:2, 1 Peter 3:8, Colossians 3:12).

To be a wolf is to be a brave warrior, but it is also to be tender nurturer.

You are called to be both.

MOLESKIN:

Great to see Guardrail and Waterboard at the AO!

Hat tip to Mailbox for leading our Mary today!

Hat tip to Levi Lusko for inspiring the Word.

ANNOUNCEMENTS:

The Project is expanding! Thursday bootcamps starting this week!! Erector will be on Q – you won’t want to miss it!

CMUesday @ The Project

January 22, 2020 Snaggletooth

THE SCENE: Bitter 24 degrees with wind. Just mean…
F3 WELCOME & DISCLAIMER: Done. With cell phone just in case any of us were to freeze and fall over.
WARM-O-RAMA: heck yeah – lots of warm-o-rama…

15 SSH – 4ct, IC
15 Tempo Squat – 4ct, IC
10 Iron Mikes (each leg, 2 ct) – OYO
High Knees running in place – 30 seconds
5 Burpees – OYO
10 Arm Circles (both directions)
10 Moroccan Nightclub – IC
10 Overhead Clap – IC
8 Tempo Merkins – 4ct, IC
8 Merkins – 4ct, IC
8 Cherry Pickers – 4 ct, IC
8 Project Motivators – IC
Pick up CMU, mosey to Friendship Bell

THA-THANG:

CMU Work @Friendship Bell: 20 bicep curls, 20 overhead press, 20 tricep extensions, 20 squats, 20 BBS w/CMU (2 ROUNDS) – Take CMUs, mosey to K-2(5)

Doras @K-25: Partner 1 starts on 50 Burpees, 75 BBS, 100 merkins, 200 squats (all without CMU) while Partner 2 starts on Sprints w/CMU up the hill. Switch off with partner until rep count is complete. Mosey back to Shovel Flag. Whew!

MARY:
PAX Choice: Freddy Mercury, and Little Baby Flutter Kicks – Finished for time.

COUNT-OFF & NAME-O-RAMA
4-STRONG: Erector, Kickflip, Chaco, and me, Snaggletooth.

CIRCLE OF TRUST/BOM:
God, Touch Our Hearts (John Piper)
Saul went to his house at Gibeah; and the valiant men whose hearts God had touched went with him. (1 Samuel 10:26)
Just think of what is being said in this verse. God touched them. Not a wife. Not a child. Not a parent. Not a counselor. But God.
The One with infinite power in the universe. The One with infinite authority and infinite wisdom and infinite love and infinite goodness and infinite purity and infinite justice. That One touched their heart.
How does the circumference of Jupiter touch the edge of a molecule? Let alone penetrate to its nucleus?
The touch of God is awesome because it is a touch. It is a real connection. That it involves the heart is awesome. That it involves God is awesome. And that it involves an actual touch is awesome.
The valiant men were not just spoken to. They were not just swayed by a divine influence. They were not just seen and known. God, with infinite condescension, touched their heart. God was that close. And they were not consumed.
I love that touch. I want it more and more. For myself and for all of you. I pray that God would touch me anew for his glory. I pray that he would touch us all.
O for the touch of God! If it comes with fire, so be it. If it comes with water so be it. If it comes with wind, let it come, O God. If it comes with thunder and lightning, let us bow before it.
O Lord, come. Come that close. Burn and soak and blow and crash. Or still and small, come. Come all the way. Touch our hearts.

MOLESKIN:
There is something about the phrase “the valiant men whose hearts God had touched” that inspires me, and rouses a hunger in me. I have found myself in this new year more hungry for a deeper, more powerful, intimate closeness with God. I believe it’s the natural consequence of F3 and my purity group, and what God is doing in my family and church. At the beginning of the year, I felt God give me the word FOCUS. Makes me wonder about what this year will be like. Whatever else 2020 may bring, this hunger for greater friendship with God is a worthy and holy pursuit.

ANNOUNCEMENTS:
Talking about expanding The Project to include Thursdays and Saturdays – possibly another bootcamp, perhaps with more running while Tuesday with more reps/weights, or vice versa. Saturday option would be trail running with pain stations. EHing our local guys to jump in to The Project. Need more commitment for Qs as well as handing off shovel flag to an Oak Ridge local.

F3 Morristown Launch in April! And Hardship Hill coming up in May!

The Flooded Project

January 14, 2020 Crotch Rocket

THE SCENE: Super rain and stormy (worked under the stage pavilion)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side straddle hops (IC)
Squats (IC)
Cherry pickers
Little baby arm circles (forward)
Little baby arm circles (reverse)
Tempo merkins
Tempo squats
5 burpees

THA-THANG:

Lazy Doras:Partners perform 100 Merkins, 200 LBCs, & 300 Squats as a team. no running. P1 starts with 10 Merkins while P2 planks, then switch. Continue switching between Merkins and plank until 100 total Merkins reached. Next, while P1 does 20 LBCs, P2 performs a 6″ leg hold until P1 is finished, then switch. Continue switching until all 200 LBCs are completed. Finally, P1 does 25 squats while P2 does squat hold, then switch. Continue switching until 300 total squats are completed.

CMU work. Complete the below, then lunge to other side of stage and do 5 burpees, and 20 big boys

20 curls
20 presses
20 triceps

MARY:
Players choice, we did flutters, dead bug, Freddy mercury.
COUNT-OFF & NAME-O-RAMA

Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
focused on privilege using Acts 22:25 as an example. Modified this a bit to highlight that one can start life with limited privilege, but gain privilege through life. The challenge was to not be limited by you less privileged past, but to see where you are now and benefit those around you with what you have.
MOLESKIN:

ANNOUNCEMENTS:

The 35-Birthday Q

January 7, 2020 Erector

THE SCENE: A little wet, upper 30’s at the Project
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
35 SSH, 10 tempo squats, 10 windmill, 15 Moroccan night club, mosey to amphitheater for 10 tempo merkins (where it was dry)
THA-THANG:
Mosey up to the playground. Starting here, we did 5 rounds of a full body beatdown. To begin each round, do 7 pull-ups and 7 toes-to-bar. Then, mosey to the amphitheater for more upper body work. Then, run the trail around the drainage ditch towards Tulane Ave. and stop before turning around for legs. Run back to start and repeat.

Exercises performed:

35 merkins
35 squats
35 dips
35 lunges total
35 diamond merkins
35 monkey humpers
35 werkins
35 sumo squats

After the fifth round of pull-ups and toes-to-bar, we cashed-out round five with 35 burpees (my gift to the PAX).
MARY:
The burpees were enough. Happy Birthday!
COUNT-OFF & NAME-O-RAMA
4 HIMs were not afraid of the threat of a cold rain today.
CIRCLE OF TRUST/BOM:
Context is always important when studying the Bible, joining a conversation, reading a news article, and many other activities. Without it, one can twist what is read or heard into what they wish fit their lifestyle or justify their take on things. YHC’s M likes to give me a hard time about all the running I do. She quotes to me the first part of Proverbs 28:1 – “The wicked flee when no one is pursuing…”. Some translations say “run when no one is chasing them”. This is her excuse for not running outside no matter the conditions. All in jest of course. If we continue to read: “…but the righteous are bold as a lion.” The second part of the verse adds context to the first part that is necessary for full understanding of the passage. The wicked flee because they are trying to hide their life or their decisions from those around them and probably from God. The righteous are bold because they have nothing to hide and want to share the hope within them with those around them. When you study the Bible, always make sure you gather all the context necessary to gain the whole truth.
MOLESKIN:
It was great to start my birthday off with the HIMs at the Project.

Finished. 2,019

December 31, 2019 Kick-Flip

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!