F3 Knoxville

Tag: Mathlete

Burn Burn Burn

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AO: the-project
Q: Tom Tom
PAX: Mathlete, Baby Face, Biohack, Ocho, Borg, 3-Peat (Carlos Rodriguez), Chicken Bone, TombRaider, Artemis, Nosedive, Mooch
FNGs: None
COUNT: 12
WARMUP:

Projectivators
Tempo squats
Elevator merkins
Cherry pickers

THE THANG:

Go to blocks

Rings of Fire
Do a ring of fire (1 2 3 2 1)
Run a ring around the parking lot

Overhead press (hold block up)
Squats (hold squat)
Heavy big boys (hold block up)
Curls (hold 90 degrees)
Lunges (hold squat)
Heavy flutters (hold block up)
Triceps (hold block up)
Blockies (hold plank)

ANNOUNCEMENTS:

Convergence at the-project July 12, 6am

COT:

Luke 16:19-23

There was a rich man who was clothed in purple and fine linen and who feasted sumptuously every day.
And at his gate was laid a poor man named Lazarus, covered with sores,
who desired to be fed with what fell from the rich man’s table. Moreover, even the dogs came and licked his sores.
The poor man died and was carried by the angels to Abraham’s side. The rich man also died and was buried,
and in Hades, being in torment, he lifted up his eyes and saw Abraham far off and Lazarus at his side.

Hell is real and forever is a long time.
I need to remember this when I talk with my own friends and loved ones. Lest we forget.

John 3:36

Whoever believes in the Son has eternal life; whoever does not obey the Son shall not see life, but the wrath of God remains on him.

JUNE METRIC

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AO: the-project
Q: Ocho
PAX: Biohack, Baby Face, TombRaider, 3-Peat (Carlos Rodriguez), Lt. Dan, Mathlete, Chicken Bone
FNGs: None
COUNT: 8
WARMUP:
Willie Mays Hayes, Calf Stretches, Tempo Squats, SSH

THE THANG:
The JUNE METRIC.
YOU vs YOU
Run, walk, or ruck a 5K. Record your time. Bonus points if you do all 3.

MARY:
Held an Al Gore for 30 seconds.

ANNOUNCEMENTS:

COT:
“Waste no more time arguing about what a good man should be. Be one.” – Marcus Aurelius
“But be doers of the word, and not hearers only, deceiving yourselves.” (James 1:22)

A lot men talk about what they want to be. Take it further. BE what you wish to be. Live out the change that you hope to see. Even if it’s 1% at a time, step into change.

[lostpearls] Father’s Day Four Banger

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AO: lostpearls
Q: flyball
PAX: Mathlete, Bail Bonds, Natty, Biohack, Astrophizzy, Papa Lock, Mom Jeans, Montainya (2.0)
FNGs: None
COUNT: 9
WARMUP:
• SSH – 16
• Windmills – 16
• Imperial Squat Walkers – 16
• Ti Fighters – 16
• Cherry Pickers – 8
• Mosey over to the bleachers

THE THANG:

8-min AMRAP circuit using the big bleachers. Traverse the small stairs between each round. Number of the day is 16 for the 16th.

AMRAP 1:
– 16 Step-Ups
– 16 Derkins
– 16 Flutter Kicks (4ct)
– 16 Iron Mike’s

AMRAP 2:
– 16 Bulgarian Split Squats
– 16 Hand Release Merkins
– 4 Captain Thors (16 American Hammers)
– 16 Dips

AMRAP 3:
– 16 Mike Tyson’s
– 16 Irkins
– 16 Alternating Monkey Crunches
– 16 Super Mario’s

AMRAP 4: (only 4-mins)
– 16 Superman’s
– 16 Calf Raises
– 16 LBC’s
– 4 Burpee Bleacher Jumps (or step-ups w/ knee drive at the top)

20 Brickyard Manmakers for Mom Jeans birthday

MARY: Don’t like her

ANNOUNCEMENTS:
– Convergence at The Project on July 12 for new region kickoff
– F3 Dad Camp Aug 15-17

COT:

Today’s workout was an AMRAP style workout and as much as I tried to avoid doing it, it made the most sense. As Fathers we have the choice on how locked in we are. There are days when we’re more intentional and engaged than others.

I’d be willing to bet that some days we’re just cashing it in… some days we might even be guilty of just wanting to get away from our fatherly duties. However, the Bible tells us that Children are a gift of the Lord.

“¶Behold, children are a gift of the Lord, The fruit of the womb is a reward. Like arrows in the hand of a warrior, So are the children of one’s youth. Blessed is the man whose quiver is full of them; They will not be ashamed When they speak with their enemies in the gate.”
‭‭Psalm‬ ‭127‬:‭3‬-‭5‬ ‭NASB2020‬‬

David Guzik notes some specific things to consider regarding how children are like arrows.

– They must be carefully shaped and formed.
– They must be guided with skill and strength.
– They must be given care or they will not fly straight.
– They must be aimed and given direction; they will not find direction on their own.
– They are, in some respects, only launched once.
– They are an extension of the warrior’s strength and accomplishment.
– They have potential for much good or evil.

In our AMRAP of Fatherhood, let’s double down and push ourselves to do everything we can to shape our future, even when we don’t feel like it.

11s and the Burpee Mile

AO: the-project
Q: Erector
PAX: Biohack, Munge, flyball, Flying Dutchman, Bail Bonds, Mathlete, Ocho, Patch Adams, Tom Tom, Lt. Dan, slappy, Erector
FNGs: None
COUNT: 12
WARMUP:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 10 tempo squats, 5 cherry pickers
THE THANG:
Mosey to Y-12 Hill for 11s: merkins at the bottom and jump squats at the top.
Mosey to the friendship bell for the burpee mile: 12 burpees followed by a 0.25 mile loop times 4.
MARY:
No time
ANNOUNCEMENTS:
Camp Biohack
COT:
Much of the world today celebrates pride during the month of June. Besides the particular context of this month, pride is often seen as a good attribute. We are proud of our children’s accomplishments. We are proud to be an American! We take pride in our work. These all sound pretty harmless and are not necessarily about ourselves. However, a small twist in the words makes these much different. “My children are better than yours”. “My country is better than yours.” “I am better at my job than you are, or I have a better job than you do.” Though pride is celebrated by many, it is condemned by God.
‭Proverbs 16:5 NASB1995‬
[5] Everyone who is proud in heart is an abomination to the Lord; Assuredly, he will not be unpunished.
‭Proverbs 16:18 NASB1995‬
[18] Pride goes before destruction, And a haughty spirit before stumbling.
‭1 John 2:15-16 NASB1995‬
[15] Do not love the world nor the things in the world. If anyone loves the world, the love of the Father is not in him. [16] For all that is in the world, the lust of the flesh and the lust of the eyes and the boastful pride of life, is not from the Father, but is from the world.
Use these words of God to guide our hearts when it comes to pride. Don’t let it destroy lives and don’t let it separate you from God.

52’s

AO: the-project
Q: Ocho
PAX: Mathlete, TombRaider, Nosedive, Flying Dutchman, Artemis, Munge, Lt. Dan, Jumper
FNGs: 1 Jumper
COUNT: 9
WARMUP:
Warm – up Exercises:
Side-Straddle Hops (SSH): 20 in cadence (IC)
Imperial Walkers: 10 IC
Moroccan Night Clubs: 10 IC
Little Baby Arm Circles (LBAC): 10 IC forward, 10 IC backward
Stretches: As needed (e.g., hamstring, quad stretches)

THE THANG:
This is my last workout as a 51 year old. I’m 52 on Monday.
So, to get my mind around 52, I want us to all do 52 reps of all the following 10 exercises.

Every 26 reps, you have to travel. You can pick your travel.
Overhead carry (only have the parking lot) or non-carry run (to the wall and back).

Do them in ANY ORDER

1. CMU Press
2. OHP
3. Curls
4. Triceps Extension
5. Bent over Rows
6. Goblet Squats
7. Heavy Lunge
8. Heavy Split Squats
9. Heavy American Hammers
10. Heavy Big Boys

If you finish, play it again.

MARY:
No time for that gal.

ANNOUNCEMENTS:
Camp Biohack Next Friday-Sat

COT:
Scripture: Proverbs 27:17 – “As iron sharpens iron, so one man sharpens another.”

WE need other men to get stronger. We too often isolate or hide. But we need each other and other men need us. Men, every morning we show up here, we push our bodies, we lean into the suck, and we grow stronger together. But being the man you mean to be isn’t just about physical grit—it’s about aligning your heart, mind, and actions with the man God calls you to be. And to do that, you need other men. And they need you.

So what area of your life are pretending you can be alone in?