F3 Knoxville

Tag: Erector

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.

Keep After It

AO: the-project
Q: Ocho
PAX: Papa Lock, Mathlete, Biohack, slappy, Munge, OBrother, Flying Dutchman, Icey Hot, Tom Tom, Erector
FNGs: None
COUNT: 11
WARMUP:
On a 53 degree beautifully dark and rainy morning in the gloom, 11 brothers gathered to see if we still have what it takes. The question hung in the air as the men gathered under the Ocho Memorial Overhang at the Ocho Memorial Sr Center.

After the preliminaries were pronounced, we warmed up our arms and shoulders. Then we leaned out into some Willie Mayes Hayes.

When we were starting to get stretched, we moved the pack to the back porch.

THE THANG:
For our workout, we committed to 9 exercises for 40 second durations followed by a 20 second rest between each exercise. After completing the 9 exercises, we prep for 20 seconds and then started over. We worked that circuit 4 times.

Some people call that a “Tabata” or something. We just called it repetition and consistency.

The exercises were:
– HIGH KNEES
– SQUATS
– PLANK JACKS
– MERKINS
– MOUNTAIN CLIMBERS
– APOLLO ONOS
– AMERICAN HAMMERS
– PICKLE POINTERS
– HELLO DOLLYS

MARY:
At the end we saved 4 precious minutes to spend with our girl, Mary. We (by which I mean I) decided to call out exercises that hit any muscle group we’d missed in our Thang. It was glorious. We worked our backs with some basilisks. We did some side crunches to hit those obliques. We tested our coordination and mental resilience with some Projectivators. And we ended the round with a particularly sinister round of shoulder burn.

ANNOUNCEMENTS:
Haw Ridge, Haw Ridge, Haw Ridge, Haw Ridge…and something about a banana hammock…

COT:
Galatians 6:9
And let us not grow weary of doing good, for in due season we will reap, if we do not give up.

My word was a simple encouragement to not give up on doing good. As men, and particularly as men of faith, we must not let off the gas. We must do the same simple (right and good) things over and over. It’s our liturgies that are making us, not we who are making our liturgies.

Seven 7’s

AO: the-project
Q: Flying Dutchman
PAX: Borg, Erector, Flying Dutchman, Icey Hot, Mathlete, Munge, OBrother, Ocho, Papa Lock, Taco snob, Tom Tom, None
FNGs: None
COUNT: 11
WARMUP: Arm stretches and circles, Willie Mays Hayes, Cherry Pickers, Side Straddle Hop

THE THANG:
Mosey to brickyard
7 reps of 7 exercises- all heavy
Shoulder presses
Chest press
Derkin
Bent row
Curls
Shoulder shrugs
Triceps
Run a lap
7 reps of 7 exercises- all heavy
Rear lunges
Flutter kicks
Squats
Box cutters
Big boys
Freddy’s
American hammers
Run a lap
Repeat until time
Choose your heavy exercise as many as you can 4 minutes
Mosey to flag

MARY:
Heels to Heaven

ANNOUNCEMENTS:
Escape from Haw Ridge April 5

COT:
Shared Hebrews 12: 1-2. We need to put aside our weight and our sin and run the race of endurance. This is tough as we all know, life can be difficult. However, we have a Savior in Christ to look to for help, guidance and rest. We also have his word, prayer, praise and each other. We as brothers, as a Band of Brothers can support, encourage and lift up each other.

[juco-rush] 800 with 200 recovery

AO: juco-rush
Q: Wagon Wheel (John-Mark Chesney)
PAX: Butterknife, Cheap Ride, Erector, Full Tank, Mailbox, Trash Panda (JUCO), Wagon Wheel (John-Mark Chesney)
FNGs: None
COUNT: 7
WARMUP:1.5 WU

THE THANG: 800’s at track with 200 recovery until time to head back to campus. Most got in 7 reps

MARY: 1.5 CD

ANNOUNCEMENTS: new running channel on slack for OTB and such

COT:

Full body work

AO: juco
Q: Erector
PAX: Guardrail, Lt. Dan, Trash Panda (JUCO), Wanderer, Erector, Ghost Flag (F3Knoxville)
FNGs: None
COUNT: 6
WARMUP:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 10 tempo squats, 5 cherry pickers
THE THANG:
Mosey to the courtyard and stop at the brick benches. Do the following exercises and run a lap after each one: 20 squats, 20 lunges total, 20 box jumps, and 20 iron Mike’s.
Mosey to the coupon pile. Perform the following exercises and run up the stairs for 5 pull-ups after each one: 20 merkins, 20 OHPs, 20 curls, and 20 tricep extensions.
Mosey to the large parking lot east of campus. Do the following exercises, one at each corner on the way around: 20 burpees, 20 mountain climbers IC, 20 2-ct imperial squalkers, and 20 SSH IC.
MARY:
PAX choice: imperial walkers, flutter kicks, side crunches protractor.
ANNOUNCEMENTS:
Sign up for Escape from Haw Ridge and Hardship Hill.
COT: Butterknife brought us a word last week on forgiveness and I wanted to build on that some today as well. The model prayer that Jesus gives is very familiar to many. Do we ever just glaze over something that we read and not grasp the details? YHC is guilty for sure! I want to call a particular detail to your attention in this prayer.
‭‭Matthew 6:7 NASB1995‬‬
[7] “And when you are praying, do not use meaningless repetition as the Gentiles do, for they suppose that they will be heard for their many words.
[9] “Pray, then, in this way: ‘Our Father who is in heaven, Hallowed be Your name. [10] Your kingdom come. Your will be done, On earth as it is in heaven. [11] Give us this day our daily bread. [12] And forgive us our debts, as we also have forgiven our debtors. [13] And do not lead us into temptation, but deliver us from evil. [For Yours is the kingdom and the power and the glory forever. Amen.’] [14] For if you forgive others for their transgressions, your heavenly Father will also forgive you. [15] But if you do not forgive others, then your Father will not forgive your transgressions.”
In verse 12, Jesus tells us to pray to God to “…forgive us our debts, as we also have forgiven our debtors.” What are our debts and who are our debtors? Jesus provides the answer in verses 14 and 15. They are our transgressions and those who sin against us, respectively. There is also a tiny little qualifying word in there too: if. Jesus is telling us that if we withhold forgiveness from others, God will do the same thing to us.