F3 Knoxville

Tag: Borg (Mark McKeever)

51st Birthday Q

AO: juco
Q: 5K (Derren Burrell)
PAX: Borg (Mark McKeever), Fetch (Joel Moran), Wanderer, Papa Lock (Chris McCarthy), Waffles (Pedro Da Silva), Mailbox (Chip Keim), 5K (Derren Burrell), Dart Gun (Todd Mulder), Biohack (Andrew Ditmer), Mathlete (Jacob Platfoot), Booster (Les Fout)
FNGs: None
COUNT: 12
WARMUP:
High Knees
Kick backs
SSH
Morrocan Night Club
Merkins
Tempo Squats
Freddy Mercuries

THE THANG:
Last Man Up to Sophomore Hill

Burp Back Mountain
– pairing up with one person proceeding to run backward up the hill/forward down the hill while the other person is performing burpees. The individuals continue to alternate running with burpees until 100 total burpees are completed

Cindy Crawford 5 corners
– AMRAP 5 pull-ups, 20 LBCs, 30 merkins, and 40 squats, and 50 Calve raises

MARY:
51 Freddie Mercuries

ANNOUNCEMENTS: Ghost Flag missing, Windex needs to post at the Project…

COT:
Psalm 118: 22-24
22 The stone the builders rejected
has become the cornerstone;
23 the Lord has done this,
and it is marvelous in our eyes.
24 The Lord has done it this very day;
let us rejoice today and be glad.

– As another year passes for this birthday boy, becomes paramount to remember the Lord rejoices in what He has done, so we ought to do the same — God is good in providing all we need (most importantly His Son who became the cornerstone), let us rejoice each day we have to bless His Name.

Block Dora

THE SCENE: Clear morning. Temperature ~68F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 12 Projectivators,
  • 5 Cherry Pickers
  • 15 Moroccan Night Clubs
  • 10 Tempo Squats
  • 10 Temp Merkins

THA-THANG:
Moseyed to blocks.

Set up as a Dora workout.  One person does the listed number of the first exercise before switching until they reach the number for the second exercise

  • Clean and Press Block – 20, Boxcutter – 200
  • Rows – 15 each arm, LBCs – 200
  • Curls x 30, Hold Wall Sit until other has completed then switch, 4 total
  • TRANSITION – Each Partner either does 10 pullups or 30 rockets
  • Squat Jumps – 30, Basilisks – 200
  • Dips – 20, Big Boys – 200
  • Lunge – 10 each leg, Hold Plank until other has completed then switch, 4 total
  • TRANSITION (See above
  • Repeat if necessary

MARY:
Time for a little Mary at the End.  Participants called out who would give the next exercise.  Did Box cutters, LBCs, and Basilisks

COUNT-OFF & NAME-O-RAMA
Boxcutter also attended but doesn’t have tag yet
CIRCLE OF TRUST/BOM:
“My actions are my only true belonging.  I cannot escape the consequences of my actions.  My actions are the ground on which I stand.”  Ran across this quote.  Word addressed evaluating not what you feel you have done, but to look at what actions you have taken.  Thinking about something can often feel as real as taking the action itself.  So look back on what actions you have taken, not how much you feel you have done based on what you have been thinking about.  Ocho made the point that from this perspective, prayer is an action.
MOLESKIN:
If a similar workout is redone, recommend reducing the numbers of Clean and Press to 10, Squat jumps to 15, and all 200’s to 100 or 150.  Two reasons.  First, the clean and press and squat jump winded people very fast and often they seemed to make this modification on their own.  Second, the workout was running long so had to have folks move through early.  Reduced counts would have it run closer to the expected time.
ANNOUNCEMENTS:
Q101 this weekend 8/19. Hosted at The Project but open to all F3 Knoxville

A retreat is coming up this fall at Doe River Gorge.  Spots are open.  Cost is $110.

Ultimate Frisbee OTB on Wednesday (8/16) went well.  Plan is to shift it to Saturdays, but since Q101 is next week, it will be on Wednesday again.

Thunder Cards

AO: the-project
Q: Biohack (Andrew Ditmer)
PAX: Mathlete (Jacob Platfoot), KickFlip (David Greer), OBrother (Luke Platfoot), Borg (Mark McKeever), Ocho (Matt Hudson), Munge (Nathaniel Bond), Snaggletooth (Elijah Tafao), Biohack (Andrew Ditmer)
FNGs: None
COUNT: 8
WARMUP:
-Projectivator
-Seal squats
-Overhead clap
-Merkins
-Cherry pickers

THE THANG:
Flip cards and do the reps:
-Clubs: Curls
-Spades: Goblet Squats
-Hearts: Overhead Press
-Diamonds: Diamond Merkins

After each PAX has a chance to flip a card, travel across the back porch alternating through: bear crawl, heavy walking lunges, rifle carry.

MARY:
Flip Borg’s F3 cards and do the exercises on them

ANNOUNCEMENTS: Dad camp this weekend, Q101 next Saturday, Forg3 on September 22nd. Equalizer shovel flag handoff on September 1

COT: Kickflip stepped up to share about preparing for his oldest son to turn 13. He has been reading books and preparing a plan to turn him into a man. His challenge to us is to be intentional in our lives. Work directly towards the outcomes we seek. Don’t hope they happen by accident.

Army-Marine Q Relief

AO: the-project
Q: Mathlete (Jacob Platfoot)
PAX: Borg (Mark McKeever), skewer, slappy (Nathan Evers), Erector (Jason Champion), Rocket (dave weston), Biohack (Andrew Ditmer), Comfort Zone (Colin Courtney), Duke (Anthony Kahn), OBrother (Luke Platfoot), Munge (Nathaniel Bond), Fire inthe Hole (Dave Duhamel), Piston (Ralton Emory), Outnumbered (Daniel Hildebrandt), Econoline (Joshua Middlebrook), Mathlete (Jacob Platfoot), Ocho (Matt Hudson)
FNGs: None
COUNT: 16
WARMUP:
Projectivators, LBACs, Grady Corn, Chatty Cherry Pickers, Moroccan night clubs, tempo squats, tempo merkins, mountatin climbers
THE THANG:
Mosey to the pool wall – 13 wall-ups
Mosey to the recruiting center, grab a brick and do 3 pull ups, whichever bar you pick, that’s your team
Head up to the theater steps. Each team has a mission to complete 12 sets of 25 reps of 10 exercises: Derkins, OHP, Curls, Tricep Ext, CMU Swings, Hvy Squats, Hvy Lunges, Hvy Hammers, Hvy Freddies, and Good Mornings. After each set, run up the steps and mark it on the score card.
Ended by time.
MARY: – No time
ANNOUNCEMENTS: Biohack is the new AOQ!!! BFF at Quanken Saturday, Dad Camp the next week, Forg3 in September.
COT:
The Q source provides us with Leadership Competencies (Vision, Articulation, Persuasion, and Exhortation) and Virtues (Candor, Commitment, Consistency, Contentment, and Courage), but ahead of these things, there is a fundamental reality – Trust. Without Trust, there can be no Team, and without a Team there is no Leader. While Trust-worthiness might be guessed at by evaluating the other leadership traits, there is only one way to truly get Trust – the Stress Test. Trust only truly develops when a man stands with you under stress and does not give way. Though I could speak on Biohack’s leadership traits, what gives me greatest confidence in his success is the Trust that I have in him, having stood with me in many gaps and proven himself reliable. So it is with no hesitation that I step aside to give him the lead of this fine and flourishing AO.

Metric 1 – July

AO: the-project
Q: KickFlip (David Greer)
PAX: Mathlete (Jacob Platfoot), Biohack (Andrew Ditmer), Rocket (dave weston), Ocho (Matt Hudson), skewer, slappy (Nathan Evers), Erector (Jason Champion), Borg (Mark McKeever), Munge (Nathaniel Bond), Tom Tom (Peter Thies), KickFlip (David Greer), Headshot
FNGs: None
COUNT: 12
WARMUP:
• RFTS/LIH
• Tempo squats
• Rockettes
• OYO while I explain the workout

THE THANG:
Metric Workout #1
30 minutes to get as many cumulative reps as you can. The following list of exercises are performed in sets of 25 reps. After completing each set of 25 reps, run 25 yards (6 parking spaces), do 2 burpees, and return for the next set. Here are the exercises:
• 150 curls
• 125 heavy squats
• 100 OHP
• 75 CMU swings
• 50 Thrusters
• 25 Blockees
When you finish the blockees, start over and push until the timer is up. Once through the circuit is 525 reps. How many cumulative reps?

MARY:
Four Minutes of Funny. 4-minutes of plank. Each PAX tells a joke to keep us distracted.

ANNOUNCEMENTS:
F3 in the Nude. Shovelflag handoff. Ruck BFF. Dad’s Camp.

COT: Specific to relationships…Whatever it is that you feel inadequate in, be curious, be teachable, seek counsel and pro tips. Ask for guidance in the areas of your heart that you feel inadequate. You can learn pro tips to share emotions, deal with conflict in a healthy way, pray in a group – or whatever else you feel inadequate about doing when it comes to relationships.

Proverbs 14:15, “The simple believe anything, but the prudent give thought to their steps”.

Proverbs 12:15, The way of a fool is right in his own eyes,
But a wise man is he who listens to counsel”

Proverbs 19:20, “Listen to counsel and accept discipline,
That you may be wise the rest of your days.”

James 1:5, “If any of you lacks wisdom, let him ask God, who gives generously to all without reproach, and it will be given him.”