F3 Knoxville

Tag: Mathlete

The Project February Metric

AO: the-project
Q: Erector
PAX: Mathlete, Munge, Flying Dutchman, Tom Tom, Ocho, Erector
FNGs: None
COUNT: 6
WARMUP:
Mosey to the playground, high knees, butt kickers, 15 Moroccan night club, 10 tempo merkins, SSH, little baby arm circles.
THE THANG:
February/August You vs. You
(1) 1.5 mile (2,400 meter) run for time
Distance does NOT have to be precise. Should be approximately 1.5 miles – and the same AO-specific route should be run each time this workout is performed (February / August).
(2) Max BBS in 1 minute
Partner up. Partner can hold your feet, if desired. Arms crossed at your chest or hands behind your head. Elbows touch your knees on “up.” Shoulders touch the ground on “down”.
(3) Max merkins in 1 minute
Partner up. Partner puts his fist on the ground while other does merkins. Chest must touch his fist to count as a rep.
(4) Max pull-ups
Max that can be performed before letting go of the bar. No time limit. Modify as necessary but remember modifications for next time for comparison.
(5) Max burpees in 5 minutes
Standard “full” burpee with a merkin and a jump. Clap or don’t clap….your choice.
MARY:
No time.
ANNOUNCEMENTS:
Hardship Hill is a go!
COT:
This morning, I want to talk about our second F, fellowship. Fellowship is an important act that is necessary. It helps us to develop relationships. With those relationships, we can build each other up.
Hebrews 10:24-25 NASB1995
[24] and let us consider how to stimulate one another to love and good deeds, [25] not forsaking our own assembling together, as is the habit of some, but encouraging one another; and all the more as you see the day drawing near.
We can do more together. We are warned about trying to do things all by ourselves.
Ecclesiastes 4:9-12 NASB1995
[9] Two are better than one because they have a good return for their labor. [10] For if either of them falls, the one will lift up his companion. But woe to the one who falls when there is not another to lift him up. [11] Furthermore, if two lie down together they keep warm, but how can one be warm alone? [12] And if one can overpower him who is alone, two can resist him. A cord of three strands is not quickly torn apart.
I encourage each of you to find ways to fellowship with others, build relationships, and stand stronger together.

AMRAP in the House of Pain

AO: the-project
Q: Ocho
PAX: Biohack, Tom Tom, Mathlete, Erector, Baby Face, slappy, Munge
FNGs: None
COUNT: 8
WARMUP:
In the rain, we made our way to OHoP (Ocho’s House of Pain). It was the kind of weather that invited either winter beanies or shorts, depending on your level of crazy.

So we warmed up on the porch. During the warm ups of SSHs, Merkins, and Tempo Squats.

THE THANG:
This was your basic 40 seconds on, 20 seconds off AMRAP.

1. High Knees
2. Squats
3. Plank Jacks
4. Merkins
5. Mt Climbers
6. Apollo Onos
7. American Hammers
8. Pickle Pounders
9. Flutter Kicks

We did FOUR ROUNDS of that. And then called it quits, with our pickles sufficiently pounded.

MARY:
Worked our way around the circle for some Mary. It was great. Truly.

ANNOUNCEMENTS:
Hardship Hill
and Escape from Haw Ridge are both coming soon

COT:
One big idea this morning: DON’T GIVE UP. Just don’t. In marriage, in work, in your faith, with your friends…don’t give up.

Fitness Jeopardy

AO: the-project
Q: Tom Tom
PAX: Mathlete, Flying Dutchman, Biohack, Patch Adams, Munge, Ocho, Baby Face, 3-Peat (Carlos Rodriguez), Steamer
FNGs: None
COUNT: 10
WARMUP:

in cadence:
Tempo squats
Basilisks
Tempo merkins
Projectivators
Cherry pickers

THE THANG:

Fitness Jeopardy

Two teams
Guys take turns picking
No buzzer: picker gets to answer first; wrong à other team can steal
Team that’s right picks next
Turnover if one team gets 3 right in a row à 3 burpees

Right answer gets $
Then we all do the exercise — everyone’s a winner!

ANNOUNCEMENTS:

ESCAPE FROM HAW RIDGE 3/28

[clinton-otb] Heavy Tabata Stations

AO: clinton-otb
Q: Bail Bonds
PAX: Natty, Biohazard (Jay Shepherd), Biohack, Mathlete, flyball, Colonel (Alex Wallace), Ryan S, Bail Bonds, Ryan S. was our FNG who is now Mud Bug.
FNGs: 1 Ryan S. was our FNG who is now Mud Bug.
COUNT: 9
WARMUP:
Cherry Pickers, Lateral Lunges, OH Claps, Seal Claps, Tie Fighters, SSH, TN Rocking Chairs, Peter Parkers, Supermans, monkey humpers, LBCs

THE THANG:
Mosey the Greenway
3x through:
40 srcond tabata, 10 second transition, bear crawl between stations.
Wall ball
60# sandbag front squat
CMU OH Press
Mtn. Climbers
Alternating Lunges
Merkins
Curls
BBs with 15# KB press at the top
35# KB Swings
40# dumbell tricep extensions

MARY:
No time

ANNOUNCEMENTS:
Escape Haw Ridge 3/28

COT:
We are commanded to love one another. Bearing a brother’s burden with him is a way to do that. F3 is a place where we can lean on each other, praying for and with our brothers as they go through trials and temptations. Below is commentary based on a sermon I heard recently.

The following is an excerpt from The MacArthur New Testament Commentary on Galatians 6.

Bear one another’s burdens, and thus fulfill the law of Christ. For if anyone thinks he is something when he is nothing, he deceives himself. But let each one examine his own work, and then he will have reason for boasting in regard to himself alone, and not in regard to another. For each one shall bear his own load. (Galatians 6:2–5)

Christians are continually (present tense) to bear one another’s burdens. Bear has the thought of carrying with endurance, and burdens is from baros, which refers to heavy loads that are difficult to lift and carry. Used metaphorically, as here, it represents any difficulty or problem a person has trouble coping with. In this context the reference suggests burdens that tempt a sinning believer to fall back into the trespass from which he has just been delivered. A persistent, oppressing temptation is one of the heaviest burdens a Christian can have.
To be freed from a sin is not always to be freed from its temptation. The spiritual believer who truly loves his brother and sincerely wants to restore him to a walk by the Spirit will continue to spend time with him and make himself available for counsel and encouragement. Prayer is the most powerful weapon believers have in conquering sin and opposing Satan, and nothing helps a brother carry his burdens as much as prayer for him and with him.

The brother who has been delivered from a trespass has an obligation to let his spiritual friends help him carry his burdens, It is not spirituality but pride that makes a person want to “go it alone.” James tells believers to “confess [their] sins to one another, and pray for one another, so that [they] may be healed” (James 5:16). God Himself is the believer’s ultimate source of strength, and on Him we are called to cast our burdens (Ps. 5:22) and our cares (1 Pet. 5:7). But He often uses fellow believers as His agents to help carry the burdens of His children.

Hard Things at the Project

AO: the-project
Q: Erector
PAX: Flying Dutchman, Biohack, Munge, Mathlete, Ocho, Tom Tom, slappy, Erector
FNGs: None
COUNT: 8
WARMUP:
15 SSH, 15 mountain climbers, 10 tempo merkins, 15 Moroccan night club, 10 tempo squats, 5 cherry pickers
THE THANG:
Mosey to the Friendship Bell. The workout is including and variations of the burpee mile. 12 burpees followed by 1/4 mile lap. Repeat 4 times. Same routine with the following exercises: 24 step ups, 25 merkins, and 24 flutter kicks (2-ct). Permission was granted to mix and match the exercises in case of time constraints.
MARY:
No time
ANNOUNCEMENTS:
Escape from Haw Ridge is on the calendar! 3/28/25
COT:
Burpees are hard! Sometimes, life is hard. Sometimes, this is by choice, e.g., burpees, running, rucking, etc. A lot of times, it is not: loss of jobs, loved ones, illness, etc. I listened to a Youtube video recently from an olympic marathoner talking about doing hard things. He mentioned that a lot of times he didn’t achieve the result he hoped for, but doing hard things still benefited him overall. We can be disappointed with the results of difficult tasks too. Many times they don’t turn out the way we would prefer, but they can still serve a purpose. I want to share a scripture that addresses this topic.
James 1:2-4 – “Consider it all joy, my brethren, when you encounter various trials, knowing that the testing of your faith produces endurance. And let endurance have its perfect result, so that you may be perfect and complete, lacking in nothing.”
Hard things are in the moment difficult to see the benefit. As a result of getting through them, we can come out stronger. Our faith is the same. Testing of our faith through the difficult things of life can produce a stronger faith. One that can get us through this life to a heavenly reward.