F3 Knoxville

The Project January Metric Make-up

AO: the-project
Q: Erector
PAX: Flying Dutchman, Munge, Mathlete, OBrother, Ocho, Mo Rocka (Joshua Miller), Tom Tom, Erector
FNGs: None
WARMUP: 15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan Night Club, 10 tempo squats, 5 cherry pickers
THE THANG: January metric workout. Run 2 miles, 8 laps around the single loop gravel path on the side of the park where the Friendship Bell is. Then, perform 2 minutes of merkins, big boy sit-ups, and squats. Partners helped ensure good form was maintained on the merkins and BBSs. Squat form was ensured by using the concrete bench as a marker for a near 90 degree squat. Everyone did awesome!
MARY: no time
ANNOUNCEMENTS: Escape from Haw Ridge and Hardship Hill coming up.
COT: We use workouts like these metrics to establish a baseline by which to compare future fitness levels. Humans tend to like comparisons: in our professional roles, perhaps as families to other families, or maybe as leaders in our families. This is not all bad; however, when it comes to spiritual matters, we don’t have to be compared with each other. We are told in scripture that we are “all one” in Christ (Gal. 3:28). One of us is not more important than another because we all serve a role in God’s kingdom. ‭‭Ephesians 4:15-16 NASB1995‬‬
[15] “but speaking the truth in love, we are to grow up in all aspects into Him who is the head, even Christ, [16] from whom the whole body, being fitted and held together by what every joint supplies, according to the proper working of each individual part, causes the growth of the body for the building up of itself in love.”
Here we are instructed to strife to grow in all aspects of our life to be as Christ-like as possible. Christ is our spiritual baseline to which we should measure ourselves. We will never measure up completely because we are imperfect, but we are to try our best. It is also important to note that we are not to do this on our own. Every member of the body contributes to its function. In the same way, we can serve and encourage each other so that we may build each other up to be better men.

Project tour

AO: the-project
Q: Rocket
PAX: Erector, Mathlete, LeatherSquid, Tom Tom, OBrother, Munge, Ocho, Flying Dutchman, Rocket, Wing man from KY
FNGs: None

Grady corn
Moroccan night club
Upward & downward dog
Mount climber

At bell 25, 20, 15 reps of dips and gas pumps.

At K25 hill 11s of Merkins and squats

At pond dud modified lazy Dora. 100 mountain climbers partner plank. 200 LBC partner leg lift, 300 squats part squat.

No time for Mary

Talked about slow work time management from Cal Newport new book.

[running] Running Love

AO: running
Q: Trash Panda (JUCO)
PAX: Shrubbery, Erector, Mailbox, Tooth Fairy, Zippy, Full Tank, Cosmo, Trash Panda (JUCO)
FNGs: None
WARMUP: run to the track

Track workout  
400×4, 200 recovery  
800×2, 400 recovery  
1600×1, 800 recovery

MARY: run back to #juco
COT: see #juco

The Zipper

AO: juco
Q: Erector
PAX: Love Shaq, Wanderer, Windex, Guardrail, Dart Gun, Mailbox, Waffles, Stye (Hal Phillips), Noodles, Booster, Wheelchair (Jonathan Perelman), Fetch, Erector
FNGs: None

WARMUP: 15 SSH, 15 Mountain climbers, 10 tempo merkins, 5 cherry pickers, 10 tempo squats, 15 imperial walkers
THE THANG: Mosey to JUCOmanjaro. At the first marker, begin the first exercise. Continue up the hill passing one marker and stopping at the next. Perform the second exercise and continue the pattern with the third. Repeat to the top.
-20 merkins, squats, 2-ct flutter kicks
Mosey back down and to the Maple Street parking lot. 4 corners: 10 burpees, run to the next corner, 20 Carolina Dry Docks, bear crawl to the next corner, 10 burpees, run to the last corner, and 20 derkins on the guardrail. Mosey to the corner of the Haslam center where the concrete benches are. Perform the following:
-10 split squats each side
-20 jump squats
-10 lunges each leg
-20 box jumps
Mosey back to the flag. Run to the first line, 5 burpees, back to start, run to the second line, and do 10 burpees, circle up.
MARY: PAX choice
ANNOUNCEMENTS: Big Ball convergence
COT: Have you ever heard of the “zipper merge”? This is where two lanes of traffic merge into one and cars take turns filing into one lane. This method requires both lanes to make space between themselves and the car in front of them to keep the merge going, allowing both lanes to smoothly move forward. Merging is usually accomplished in another way. Some cars will attempt to merge well before the merge point thinking they are being considerate. While other cars will “zoom” forward in the thinning lane that will end soon. At the same time, those merging early will be offended by those seemingly cutting line, though that may not be their intent. So, why the lesson on traffic merging? This is a practical example of how we might better treat our fellow mankind. It is not always easy to consider others when navigating our lives. Sometimes, we may judge others for not being considerate, or we may be offended when our offer of selflessness is taken advantage of. Sometimes, we may just be looking out for number one. I contend that if everyone considers others above themselves, we could more easily “merge” into the lanes of life. Someone’s gesture of kindness could be better recognized. Someone’s act of what appears to be selfishness may be given the benefit of the doubt. Both will help all move more smoothly through life.
‭‭Philippians‬ ‭2:3‭-‬8‬ ‭NASB1995‬‬
“[3] Do nothing from selfishness or empty conceit, but with humility of mind regard one another as more important than yourselves; [4] do not merely look out for your own personal interests, but also for the interests of others. [5] Have this attitude in yourselves which was also in Christ Jesus, [6] who, although He existed in the form of God, did not regard equality with God a thing to be grasped,[7] but emptied Himself, taking the form of a bond-servant, and being made in the likeness of men. [8] Being found in appearance as a man, He humbled Himself by becoming obedient to the point of death, even death on a cross.”

[running] 200, 400, 800 Ladder

AO: running
Q: Fetch
PAX: Erector, Mailbox, Noodles, Tooth Fairy, Wagon Wheel (John-Mark Chesney), Zippy, @shubbery
FNGs: None
WARMUP: run to the track
200m, 400m,800m, 800m, 400m, 200m, with recovery between each. Grabbed a hill at Junconte on the way back.

COT:see juco, @wanderer