F3 Knoxville

Tag: Erector

December metric

AO: the-project
Q: Mathlete
PAX: Biohack, Ocho, OBrother, Icey Hot, Erector, Munge, Flying Dutchman, Mathlete, Haggis
FNGs: None
COUNT: 9

WARMUP:
Windmills, cherry pickers, tempo merkins, mountain climbers
THE THANG:
Escalators
1: Burpees x 5
2: 1 + Squat Thrusters with CMU x 10
3: 1-2 + CMU Bicep Curls x 15
4: 1-3 + Merkins x 20
5: 1-4 + Little Baby Crunches (LBCs) x 25
6: 1-5 + Lunges x 30 (15 each leg)
7: 1-6 + Carolina Dry Docks x 35
8: 1-7 + Mountain Climbers x 40 (two-count)
9: 1-8 + Goblet Squats with CMU x 45
10: 1-9 + American Hammer with CMU x 50 (single-count)
MARY:
no time
ANNOUNCEMENTS:
convergences Jan 6 Arsenal, Jan 20 big ball
COT:
We live in a culture that tends to value masculine virtues like strength and courage, but feminine virtues are just as important. One of these is vulnerability. Vulnerability is showcased especially during Christmas, when God, who is most powerful, chooses to lower himself to the place of the most vulnerable, a baby human, living in a country oppressed by a conquering nation, to poor parents. Jesus demonstrates this virtue throughout his ministry with the climax at Calvary, when he gives himself up to his enemies, though he had legions of angels at his call. He preferred His own suffering and death at their hands over the destruction of His enemies. Vulnerability is necessary for any relationship. Ocho gave us a great quote from CS Lewis’s Four Loves about how vulnerability is a non-negotiable part of love. With those stakes, we better learn to be vulnerable.

Super Tuesday

AO: the-project
Q: Unibráu (Nick Robinson)
PAX: slappy, Erector, Tom Tom, Snaggletooth (Elijah Tafao), Rocket, 3-Peat (Carlos Rodriguez), Mathlete, Icey Hot, OBrother, Biohack, Borg, Flying Dutchman
FNGs: None
COUNT: 13

WARMUP:
Preparation Drills
THE THANG:
Conditioning Drill 1 and 2, followed by super 21s
MARY:
Flutter kicks, scissor kicks and side crunches.
ANNOUNCEMENTS:
COT: Stay consistent and keep progressing.

12 Heavy Pains of Christmas

AO: the-project
Q: Biohack
PAX: Erector, Flying Dutchman, Biohack, OBrother, slappy, Papa Lock, Tom Tom, Feeny, Munge
FNGs: None
COUNT: 9
WARMUP:
-Projectivator
-Cherry Pickers
-Tempo Merkins

THE THANG:
Death march to hill on ORAU campus parking lot. Then do the first exercise, run up and down the hill, do 2 + 1, run, do 3 +2 + 1, run, etc. Just like the song.

1. Blockee
2. Elves on the shelf
3. Thrusters
4. Derkins
5. Big Boys
6. Lunges
7. Curls
8. Rows
9. Diamond derkins
10. Tricep extensions
11. Squats
12. Blockees

MARY:
ANNOUNCEMENTS:
COT:
This month, billions of people around the world will celebrate the birth of a Jewish baby in a town in a land that they don’t think Jews lived in before 1948.

The current conflict (and past and future ones) were foretold in Genesis to Abraham by God. He promised that the decedents of his 2 sons would fight until the end times.

Slap-opoly

AO: the-project
Q: slappy
PAX: Biohack, Borg, Boy George, Erector, KickFlip, OBrother, Ocho, Papa Lock, slappy, Tuba (Dylan Cox), Flying Dutchman, Tom-Tom
FNGs: None
COUNT: 12
WARMUP:
-reach for the stars/hang low
-twistys
-down/up dogs
-go-getters
-jumping spider
-iron mikes
-friendship merkins

THE THANG:
-we separated into 4 teams.
1. Cobra Commanders
2. Chuck Norris’s
3. The Terminators
4. The A-Team

The parking lot was the game board. Each team was given 2 oversized dice. You roll, move that many spaces, and do the exercise (based on the roll). 10 points for every complete lap and 1 pt per stop.

MARY:
-Flutter kicks
-leg lifts with slow hello dollys
-Freddy mercs

ANNOUNCEMENTS:
-the farm kick off
-Shamruck flag handoff to @Eliza
-1/20/24 big ball convergence

COT:
I listed out some of the top ten statements that I’ve said to myself while doing F3 over the past 4 years. (Don’t have the list with me right now. I’ll update this later)

Short Circuit

AO: juco
Q: Butterknife
PAX: Noodles, 5K, Butterknife, Dart Gun, Mailbox, Erector, Guardrail, hound dog, Windex
FNGs: None
COUNT: 9
WARMUP:
SSH, Cherry Pickers, Fighter Merkins, Windmills, Squats

THE THANG:
Line up with the person in front falling off for 2 burpees to circuit

Fighter Merkins
Curls w/ CMU
Tris w/ CMU
Agility Ladder drills
Thrusters w/ med ball
Flutter kicks
Kettlebell Swings 35lb
Mountain Climbers
SSH
BBS on stability ball
Man makers w/ 20 lb dumbbells
Walking Lunges

Do the exercise at your station and switch stations after 45 seconds running all of the stations and stopping at the next.

Mosey to the colosseum. Bear crawl to the top do two burpees.

Run stairs to pull up bars. 5 pull ups an 20 flutter kicks (2ct). x3

Mosey back to the flag stopping for some a couple of sets of Double Merkins with one set of Striders.

MARY:
No time
ANNOUNCEMENTS:
Rampart Starfish is tomorrow
COT:

“When we were utterly helpless, Christ came at just the right time and died for us sinners. Now, most people would not be willing to die for an upright person, though someone might perhaps be willing to die for a person who is especially good. But God showed his great love for us by sending Christ to die for us while we were still sinners.”
‭‭Romans‬ ‭5‬:‭ 6-8‬

There is nothing that you could ever do to make God love you less, and there is nothing that you could ever do to make God love you more. Let me repeat that.