F3 Knoxville

Tag: Mathlete

Rinse and Repeat

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AO: the-project
Q: Erector
PAX: Biohack, Borg, Flying Dutchman, Munge, Baby Face, Tomb Raider, Tom Tom, Mathlete, Wilbur, Erector, Cusack, Nosedive, Cusak
FNGs: 1 Cusak
COUNT: 13
WARMUP:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 10 tempo squats, 10 harry Rockettes, 5 cherry pickers
THE THANG:
Mosey to the recruitment center and grab a CMU. Perform the following series of exercises each followed by a CMU carry across half the parking lot (PAX choice-farmer carry, rifle carry, etc).
-20 OHPs
-20 tricep extensions
-20 curls
-20 bent over rows
-20 lunges total
-20 single leg RDLs total
Rinse and repeat 3 times.
Dealers choice core work. Then, head back to the flag.
MARY:
Merkin ring of fire
ANNOUNCEMENTS:
Hardship Hill and work day
COT:
With mother’s day coming, I thought it would be a good opportunity to say a few words about the mothers in our lives. We probably wouldn’t be where we are today without the ones who raised us. We wouldn’t hardly be able to make it through the day without the ones who are by our side through it all. We get so busy in our day to day that we tend to forget how much of a blessing a wife is to us and our families. Proverbs 31 contains a description of a wife’s worthiness. In particular, verse 10 tells of her worth. “Her worth is far above jewels.” Our wives are a treasure that is far above value. If you are anything like me, you probably don’t tell her this often enough. There are far too many marriages that end for many reasons. Don’t let lack of appreciation for all she does be a reason for strife in your marriages. Remember to thank her for her contributions to the family. Show her that you love her. Make time to spend with her. She needs to feel appreciated.

A Saga Begins

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AO: the-project
Q: Biohack
PAX: Artemis, Munge, Erector, Mathlete, Flying Dutchman, Ocho, Tom Tom, Baby Face, Mooch, Biohack
FNGs: None
COUNT: 10
Warm up

A long, long time ago
In a galaxy far away
-Projectivator from 6 (only 6 real movies)

Naboo was under an attack
-Tempo merkins

And I thought me and Qui-Gon Jinn
Could talk the Federation into
Maybe cutting them a little slack
-Cherry pickers

But their response, it didn’t thrill us
They locked the doors and tried to kill us
-Seal Squats

We escaped from that gas
Then met Jar Jar and Boss Nass
-Shake it out

We took a bongo from the scene
And we went to Theed to see the Queen
-Death march to the recruiting center

We all wound up on Tatooine
That’s where we found this boy…
-Grab a block

[Chorus] -5 blockees
Oh my, my, this here Anakin guy
May be Vader someday later, now he’s just a small fry
And he left his home and kissed his mommy goodbye
Sayin’, “Soon, I’m gonna be a Jedi”
“Soon, I’m gonna be a Jedi”

-To the stairs; run the stairs between exercises
[Verse 1]
Did you know this junkyard slave
Isn’t even old enough to shave?
-30 Heavy big boys

But he can use the Force, they say
-10 Thrusters

Ah, do you see him hitting on the queen
Though he’s just nine and she’s fourteen?
Yeah, he’s probably gonna marry her someday
-30 Curls

Well, I know he built C-3PO
And I’ve heard how fast his pod can go
-30 Goblet Squats

And we were broke, it’s true
So we made a wager or two
-30 overhead press

He was a prepubescent flyin’ ace
And the minute Jabba started off that race
Well, I knew who would win first place
Oh yes, it was our boy
-10 man makers

[Chorus] -5 Blockees
We started singin’ “My, my, this here Anakin guy”
May be Vader someday later, now he’s just a small fry
And he left his home and kissed his mommy goodbye
Sayin’, “Soon I’m gonna be a Jedi”
“Soon I’m gonna be a Jedi””

[Verse 2]
Now we finally got to Coruscant
The Jedi Council we knew would want
To see how good the boy could be
-30 heavy lunges

So we took him there and we told the tale
How his midichlorians were off the scale
And he might fulfill that prophecy
-30 tricep extensions

Oh, the Council was impressed, of course
Could he bring balance to the Force?
-hold block over head and stand on 1 leg for 30 sec

They interviewed the kid
Oh, training they forbid
-30 2 count American Hammers

Because Yoda sensed in him much fear
And Qui-Gon said “Now listen here
Just stick it in your pointy ear
I still will teach this boy”
-5 Urkey Durkeys

[Chorus] -5 Blockees
He was singin’ “My, my, this here Anakin guy”
May be Vader someday later, now he’s just a small fry
And he left his home and kissed his mommy goodbye
Sayin’, “Soon I’m gonna be a Jedi”
“Soon I’m gonna be a Jedi”

MARY:

ANNOUNCEMENTS:

COT:
Today’s word is about Wisdom. Sometimes it is better to stop when you are ahead instead of always pushing for something more or better like George Lucas did with the prequel movies.

How do we know when it is time to stop and be content? Wisdom. Wisdom comes from experience, but also knowledge and from God. The Bible teaches us that if we ask for it, He will grant it.

Seek wisdom brothers.

[lostpearls] Han Solo

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AO: lostpearls
Q: Biohack
PAX: Mathlete, Biohack, flyball, Mooch, ScissorHands, Tom Tom, Papa Lock
FNGs: None
COUNT: 7
Warm up
1. B wings (projectivator)
2. Imperial walkers
3. Tie fighters
4. X wings (overhead claps)
5. Spice miners (cherry pickers)

Workout

– Read the quote and complete the exercise then run up and down the hill. Hold a podracer (Al Gore) for the six.
– Scenes:
1. “I have a bad feeling about this” – 10 thrusters
2. “Then I’ll see you in Hell!” – 10 Blockees
3. “Boring conversation anyway” – 50 curls
4. “I thought they smelled bad on the outside!” – 30 heavy squats
5. “Never tell me the odds” – 30 overhead press
6. “You like me because I’m a scoundrel. There aren’t enough scoundrels in your life.” – 30 heavy freddy’s
7. “No reward is worth this.” – 10 Urkey Durkery’s
8. “One thing’s for sure, we’re all gonna be a lot thinner.” – 100 LBCs
9. “What an incredible smell you’ve discovered!” – 20 heavy lunges
10. “Great, kid. Don’t get cocky.” – 20 heavy pickle pointers
11. “I know.” – 30 tricep extensions

Mary
– “You know, sometimes I amaze even myself.”
– “Don’t everyone thank me at once.”

Word

– Star Wars is the classic melodrama: Good guys wear white and bad guys wear black. You know who’s who from the start of a scene. Han Solo is the one exception: he wears black over white. He starts out as a bad guy: selfish, obsessed with money, and only looks out for number one. However, he undergoes a change during the movie; the classic protagonist. At the end of Episode IV A New Hope, after fleeing with his reward, he returns dramatically to save Luke and help destroy the Death Star cementing his place in the Rebel Alliance.

– The journey of Han is an example of coming of age. Look back at yourself as a child and a youth. Were you selfish, obsessed with money, and only looking out for number one? At what point did this start to change for you? When did you start to love sacrificially? Look at your children. Do you see Han Solo in them? Teach them diligently and with patience. With God’s grace, they too may return to dramatically save the day and cement their place in the Rebel Alliance of life.

April Metric

AO: the-project
Q: Tom Tom
PAX: Mathlete, Ocho, Baby Face, Munge, Biohack, TombRaider, Artemis, Nosedive
FNGs: None
COUNT: 9
WARMUP:

Projectivators
Squats
Willy Mays Haze
Cherry pickers — loosen up those legs!

THE THANG:

YOU VS. YOU WORKOUT #4
April & October Challenge
Each AO should offer this workout at least once during the month of April and October.
Every PAX member should keep track of his own reps and submit scores on the form in the link below.
docs.google.com/forms/d/e/1FAIpQLSd3PzswIJNrUsoNEjY53llgqp6bqH3clDy7V9I17T7hdR8M3g/viewform?usp=sharing

Setup:
Use 4 evenly spaced cones or lines, approximately 10 yards / 30 feet apart.

The Workout:
PART 1: RUN
– 10-minute timer
– Begin at Line 1:
1. Run to Line 2 (10 yards) and back
2. Run to Line 3 (20 yards) and back
1. Run to Line 4 (30 yards) and back
1. → That’s 1 rep
– Rinse and repeat for 10 minutes
– Record total reps
– 1-minute rest

PART 2: AMRAP
– 3×2-minute timer (no rest between movements)
– Count total reps (cumulative):
1. 2 minutes AMRAP Side-Straddle Hops (SSH)
2. 2 minutes AMRAP High Knees (count 1 leg)
3. 2 minutes AMRAP Mountain Climbers (count 1 leg)
– 3 minutes rest
– Record total reps from Round 1

THEN… REPEAT THE ENTIRE WORKOUT
Start over from Part 1 and repeat the full circuit. Reset your rep count.

Submit Your Scores (4 Total):
1. Round 1 Run Reps
2. Round 1 AMRAP Reps
3. Round 2 Run Reps
4. Round 2 AMRAP Reps

ANNOUNCEMENTS:

Hardship Hill
Camp Biohack
Other family workouts?

COT:

Wisdom with camping
Prayer & fasting for an oppressed girl

How to file

AO: the-project
Q: Mathlete
PAX: Ocho, Baby Face, Biohack, Nosedive, Erector, Munge, TombRaider, Patch Adams, Mathlete, Tom Tom
FNGs: None
COUNT: 10
WARMUP:
SSH, tempo squats, LBAC, tempo merkins,
THE THANG:
On the back porch: 2 minutes max merkins – this is your income. Double check your W2 by doing your income x2 squats
Mosey to the pool wall and get your dependent info from the top of the fridge with 8 Wall-pees
Mosey to the playground and get your deductions: 3 sets of 5x pull ups and 20x BBS
Mosey to the parallel bars and let yourself down easy when you realize you’re using the standard deduction: 2 sets of 15 inverse rows and 20 Freddie’s
Mosey to the bell and do some calculations: hold a plank for 40 seconds while you calculate the percentage of your outcome, then do the reps.
– 10% diamond Derkins
– 25% step ups
– 30% dips
– 43% split squats
Take it to the post office by making a lap.
But you forgot to write the check, do 25% burpees
Now run it back to the flag
MARY:
Box cutters, basilisks, flutter kicks
ANNOUNCEMENTS:
Hardship Hill, Forg3 Ascents
COT:
1 Timothy 6:10, Luke 18:18-27
Money is necessary, but we must be careful about our relationship with it. As Paul points out, money is not the root of evil, but the Love of money. This requires constant regrounding and cross checking. In my experience, one of the most helpful actions you can take to support a healthy relationship with money is to make giving your top priority.