F3 Knoxville

Tag: Boy George

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.

The Princess Bride

AO: the-project
Q: Biohack
PAX: slappy, Erector, Boy George, 3-Peat (Carlos Rodriguez), Biohack, Mathlete, Flying Dutchman, Munge, Tom Tom, Papa Lock, Ocho
FNGs: None
COUNT: 11
– Warm Up
1. Projectivator
2. Imperial Squalker
3. Tempo merkins
4. Cherry pickers

– Workout
1. Run to the parallel bars
2. 20 inverse rows as we sail to the Cliffs of Insanity!
3. 10 Wallpies and go over the pool wall.
1. First one over must say the quote (I swear on the soul of my father, Domingo Montoya, you will reach the top alive).
1. Left side plank for 30 sec.
1. Why are you smiling?
2. I know something you don’t know.
3. I’m not left handed
1. Right side plank for 30 sec.
2. My way is not very sportsman-like
1. Hang from the monkey bars for 1 min.
1. Run to the bell.
2. Build immunity to iocane powder.
1. 20 dips
1. Run to K25 hill and to the top.
2. Roll down the hill towards the fire swamp.
3. Run back up and over and leap the fire geyser at the bottom.
4. Ring of fire as we battle rodents of unusual size.
5. Squatting ring of fire as we escape the lightning sand.
6. We are men of action. Lies do not become us.
7. Death march to the bell as we fall into the pit of despair.
8. Not to 50! 50 dips
9. Buddy carry to the playground as we take Westley to Miracle Max
1. Switch out at the parallel bars
1. If only we had a Wheelbarrow
1. Partner wheelbarrow back and forth to the amphitheater
1. Mawage is what bwings us togetwar, today
1. Al Gore while we quote the scene (Wuv, twoo wuv also)
1. The chase! Jail break to the shovel flag. No wammies!
2. My name is Inigo Montoya. You killed my father. Prepare to die.
1. Overhead clap. In cadence. Until it hurts like you’ve been stabbed in the arms.
2. Round Robin of core exercises until it hurts like you’ve been stabbed in the belly.
1. To the pain!
1. Ring of fire.

Word
“We are men of action. Lies do not become us.”
Who do we lie to? Others? Ourselves? Our God?

One way we lie to all three is by pretending we will live forever.
Think of your legacy. What do you picture? Money? A business? Heirlooms or possessions?
Which of these will survive 10 years? 20 years? 50? 100? Eternity?

Steve Jobs was one of the most influential people in the world while he lived and continues to be. However, within months of his death, Apple released a product he said they’d never make: the iPad Mini.

Do not lie to yourself and pretend that your material work will leave a legacy for your family. The only true legacy we can leave is by passing our values from the Word of God to others in our lives. The disciples we make will outlive us way longer than any work of our hands.

7 of Diamonds

AO: the-project
Q: Erector
PAX: Biohack, Boy George, Mathlete, OBrother, LeatherSquid, Flying Dutchman, Erector
FNGs: None
COUNT: 7
WARMUP: 10 Projectivators, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan Night Club, 10 tempo squats, 5 cherry pickers

THE THANG: Mosey to the parking lot west of the library for the Seven of Diamonds. At each corner, perform the following exercises: 7 burpees, 14 merkins, 21 squats, 28 SSH, 21 2-ct Flutter kicks, 14 Carolina Dry Docks, 7 burpees.

MARY: No time

ANNOUNCEMENTS:

COT: I wished I had an encouraging word to share today, but a message was recently shared that I wanted to pass along. Do you memorize Bible scripture? It has been a very long time since I was intentional about this. I think that sometimes we take for granted the resources we have access to today: our Bible apps on our phones, our ministers, etc. These are important and can be helpful, but we can rely on these heavily, or at least I tend to do so. We see examples of people being commended for studying, like the noble Bereans in Acts 17:10-11. The Bereans verified what Paul taught them to confirm that it was in alignment with God’s word. Memorizing scripture can help us quickly recall the truth in God’s word. It can keep us from sinning because we can recall the commands of God. We also need to be cautious about trusting without verifying what we are taught from scripture. Paul cautions the elders in Ephesus:
‭‭Acts 20:29-32 NASB1995‬‬
[29] I know that after my departure savage wolves will come in among you, not sparing the flock; [30] and from among your own selves men will arise, speaking perverse things, to draw away the disciples after them. [31] Therefore be on the alert, remembering that night and day for a period of three years I did not cease to admonish each one with tears. [32] And now I commend you to God and to the word of His grace, which is able to build you up and to give you the inheritance among all those who are sanctified.
‭‭The wolves are disguised as sheep within the flock.
Matthew 7:15 NASB1995‬‬
[15] “Beware of the false prophets, who come to you in sheep’s clothing, but inwardly are ravenous wolves.
Study your Bibles frequently and commit its words to memory.

KEEP GETTING BETTER

AO: the-project
Q: Ocho
PAX: Biohack, Mathlete, Boy George, Flying Dutchman, Munge, Tom Tom, Erector, Rocket, slappy
FNGs: None
COUNT: 10
WARMUP:
14 SSH, 15 tempo squats, 10 tempo merkins, 15 LBAC frontwards, 15 LBAC reverse, 20 seconds to stretch out whatever you want.

THE THANG:
This Q is about accelerating the January Metric. We’re going to get BETTER at the January metric list. Running, Merkins, Core, & Squats.

Mosey to the Bell (explain on the run)
Dora:
Stop 1 – (This is the LONGEST stop. )
Partner A does reps of either: core, merkins, OR squats. Focus on only ONE per location. Core, merkins, or squats.
You can (and should) modify the “style”. (ie diamond merkins, one leg squats, Freddie’s, etc) The goal is simply to not stop, even if you modify.
Partner B runs one lap. When partner B returns, partner A runs and partner B works.
2 laps each.

Stop 2-
>From the bell, mosey to the pond.
At the pond, everyone must get a NEW dance partner.
Choose one of the exercises you didn’t do yet.
A works, B runs.
Laps are now 3 laps each at the pond.

Stop 3 –
Mosey to K25.
At K25 everyone must get a new dance partner.
Choose one of the exercises you haven’t done yet. Do it at the top.
Partner B runs down the hill and back up (intensify with a burpee). 4 laps.

RTF

MARY:
Basilisks, Boxcutters, Heels to Heaven, Freddy Mercuries, Knoxville Cherry Picker (just one).

ANNOUNCEMENTS:
Haw Ridge!, Rainbow Falls Ruck, Chainbreakers!

COT:
Scripture: “Put off your old self, which belongs to your former manner of life and is corrupt through deceitful desires, and be renewed in the spirit of your minds, and put on the new self, created after the likeness of God in true righteousness and holiness.” – Ephesians 4:22-24

Christian men are called to a life of constant improvement, leaving behind our old selves and embracing the new.
This is not merely a one-time act, but a daily decision to put off our old habits and mindsets and to put on the new, reflecting the image of God in true righteousness and holiness.
The old self, which we are called to put off, refers to our former way of life, corrupted by deceitful desires. These desires can lead us astray, causing us to act in ways that do not align with God’s will.
As men of God, we must recognize and confront these desires, turning away from temptation and towards the path of righteousness. Putting on the new self, created in the likeness of God, means allowing the Holy Spirit to transform our minds and hearts, leading us to live more like Jesus.
This process of renewal begins with a commitment to constant improvement, seeking God’s guidance and direction in every aspect of our lives.

As we strive for constant improvement, remember that this is not a solo endeavor. We are called to support and encourage one another, building each other up in love and accountability. Let us be examples of godly men, walking in the light and reflecting the love and grace of our heavenly Father.

**One practical challenge to KEEP GETTING BETTER: Keep AT LEAST one day on the Q calendar at all times. Commit to leading men in the gloom.**

In conclusion, let us heed the call to put off the old self and put on the new, embracing a life of constant improvement. Let us seek God’s guidance and support one another in this sacred journey, as we grow more like Jesus and reflect His image in our daily lives.

Cardinal Memorial Q In The Rain

AO: the-project
Q: Biohack
PAX: Boy George, Mathlete, Ocho, Flying Dutchman, OBrother, Munge, Rocket, Biohack
FNGs: None
COUNT: 8
WARMUP:
15 Side Straddle Hops
10 Tempo Merkins
10 Flutter Kicks
10 Little Baby Arm Circles Forward
10 Little Baby Arm Circles Backward
10 Hallelujahs
10 Knoxville Cherry Pickers
20 Sec. Samson Hold
10 Willie Mayes Hayes

THE THANG:
Choose two points about 100 yards from each other – these will be Point A and Point B. Starting at “Point A” perform Set 1 exercises, then run to “Point B” and repeat those same exercises. Run back to “Point A”.
Repeat this sequence for exercise Sets 2, 3, and 4.

Set 1
5 Burpees
5 Big Boys
5 Heels to Heaven

Set 2
10 Burpees
10 Little Baby Crunches
10 Mt. Climbers Double Count

Set 3
15 Burpees
15 Air Squats
15 Freddy Mercury’s

Set 4
20 Burpees

MARY:
-Telling the Cardinal story
-Abs across the porch
-Squats and lunges across the porch

ANNOUNCEMENTS:
-2nd F Friday at the Greens at 5:30
-Cardinal Memorial Q at Birdhouse (F3RoCo) Thursday at 6PM
-Overnight Ruck w/ F3RoCo 0100-0500 Friday evening/Saturday morning

COT:
What is your legacy? What do you leave behind?

It’s not what you did or what you built, but who you impacted.

Take Steve Jobs as an example. He was one of the most influential men of our lifetime. He literally changed how everyone interacted with the world. However, within months of his death, the company he created (and grew to become the most valuable in the world) released a product he said they’d never sell: the iPad Mini.

Your children and other disciples are your legacy. How will they shape the world after you are gone?