F3 Knoxville

Tag: Erector

East End Tour

AO: the-project
Q: Mathlete
PAX: Ocho, Icey Hot, Mathlete, OBrother, Comfort Zone, Erector, Papa Lock, TACMAN, Flying Dutchman
FNGs: None
COUNT: 9

WARMUP: Projectivators, overhead claps
THE THANG:
Head to recruiting center with a couple sprints along the way.
Before we get blocks, 3 sets of 5: shoulder taps, pickle pounders, iron Mikes, pull-ups
grab blocks and go to bank hill.
15 Heavy LBCs, Freddie’s, and Dolly kicks plus 5 backworms. farmer carry to top and back, short 5 paces and repeat 3 times.
head up to theater steps, pyramid of 5, 10, 15, 20 curls, OHP, Tri Ext, Derkins, stairs between rounds.
then return the blocks and return to flag with a final sprint
MARY: no time
ANNOUNCEMENTS:
COT:
I gave some perspective on protein that I gleaned from an Art of Manliness podcast: podcasts.google.com/feed/aHR0cHM6Ly9mZWVkcy5zaW1wbGVjYXN0LmNvbS9henkzM0c4Xw/episode/NWU2NmE3YTktNjAwZi00YWNiLTliMDEtZDlkNmUwMmUzNWRm?ep=14

Basics are you need 0.5 to 0.8 g of protein per pound of bodyweight. Protein synthesis gets kicked off by 3 g of the amino acid leucine, so eat a good protein meal twice a day. Almost impossible to get the 9 essential amino acids on a vegan diet without a dietician.

Greed and an AMRAP

AO: the-project
Q: Erector
PAX: Biohack, Boy George, 3-Peat (Carlos Rodriguez), Ocho, Rocket, Mathlete, OBrother, Munge, Comfort Zone, Icey Hot, LeatherSquid, Erector
FNGs: None
COUNT: 12

WARMUP:
15 SSH, 15 mountain climbers, 10 tempo merkins, 10 Moroccan Night Club, 10 tempo squats, 5 cherry pickers
THE THANG:
Mosey towards the playground. There are 4 workout stations: playground, front of amphitheatre, courtyard, and pool wall. The following pairs of exercises were performed at the locations above, respectively: 25 merkins and 10 pull-ups; 25 LBCs and 25 flutter kicks (2-ct); 15 box jumps and 15 lunges each leg; and 10 wall-ups and 10 burpees. Repeat AMRAP!
MARY:
pistol crunch and merkins ring of fire
ANNOUNCEMENTS:
2nd F lunch planned for Friday
COT:
In American, we are generally very blessed. Many have more than enough to live, and we often are always in pursuit of more. Life is more than riches and success. Let me share a passage with you to consider.
Luke 12:15-21
“Then He said to them, “Beware, and be on your guard against every form of greed; for not even when one has an abundance does his life consist of his possessions.” And He told them a parable, saying, “The land of a rich man was very productive. And he began reasoning to himself, saying, ‘What shall I do, since I have no place to store my crops?’ Then he said, ‘This is what I will do: I will tear down my barns and build larger ones, and there I will store all my grain and my goods. And I will say to my soul, “Soul, you have many goods laid up for many years to come; take your ease, eat, drink and be merry.” ’ But God said to him, ‘You fool! This very night your soul is required of you; and now who will own what you have prepared?’ So is the man who stores up treasure for himself, and is not rich toward God.”

There is a lot that we can take from this passage, but I want to hone in on our pursuit of riches. This pursuit gets in the way of doing more important things like serving God and spending time with our families. True life isn’t about riches at all! Be on guard and don’t let greed rule your life.

Blocks and Form

AO: the-project
Q: OBrother
PAX: Ocho, Erector, Comfort Zone, 3-Peat (Carlos Rodriguez), Tom Tom, Munge, Papa Lock
FNGs: None
COUNT: 8

WARMUP: Tempo Squats, Moroccan Nightclubs, Projectivators, Cherry Pickers

THE THANG: Ran to the concrete blocks, started with some Good Mornings

Went through exercises explained the form and answered questions followed by a 1 minute work , 15 sec rest, 1 minute work, 15 sec rest, 1 minutes work of each exercise. Exercises done were:

Goblet Squat
Curls
Lunge
Upright Row
Deadlift (with extra weight provided by Black Betty and John Henry to feel the form)

Run break for some Cardio between Row and Deadlift

COT: Discussion of Courtesy. I was a Boy Scout ages ago and I always wondered why the Scout Law listed that a Scout was both Courteous and Kind. Aren’t those the same thing. Now that I’m older, I see that Courtesy is how you treat someone and Kindness is why you treat someone that way. You can be courteous without being kind (see the Southernism ‘Bless your heart’) and kind without being courteous (Papalock used the example of the old man in the movie Gran Tarino). Courtesy helps people interact without misunderstandings. I used the example of the internet as an area where Courtesy can be lacking and it be source of contention and strife. Ocho pointed out that both Courtesy and kindness can be viewed as proceeding from viewing everyone as made in God’s image and worthy of that respect.

A walk in the park

AO: shamruck
Q: Mermaid
PAX: Betty, Eliza, Curry, Baby Boomer, Bed Wetter, Mermaid, Steam, Swifty, The Situation, Toretto, skewer, Tailhook, Erector, Shrubbery, Honeydew, Nadia (Aaron Jacques), Anchorman, Skidmark, Photograph
FNGs: 1 Photograph
COUNT: 19
Simple out and back ruck with 12 of us.
Tailhook had a solo workout going
Skidmark was doing IPC Week 2 on his own
Runners knocking out a 10k were Erector, Shrubbery, Nadia, Anchorman, & Honeydo

The COT was short and sweet. A verse from the Beatitudes in Matthew 5:5 Blessed are the meek, for they will inherit the earth. (NIV) Or translated another way, Happy are people who are humble, because they will inherit the earth. (CEB)

All that to say, this is a behavior of Jesus, and modeling his role should be a goal for all of us.

[running] 1000s

AO: running
Q: Erector
PAX: 5K, Butterknife, Downhill (Chester Blessing), Fetch, Cosmo, Shrubbery, Wagon Wheel (John-Mark Chesney), Erector
FNGs: None
COUNT: 8

WARMUP:
1.5 mile warm-up run to the track
THE THANG:
1000m repeats with 400m recovery x5
MARY:
cooldown run back to JUCO
ANNOUNCEMENTS: see JUCO backblast
COT: see JUCO backblast