F3 Knoxville

Tag: Mathlete

The Princess Bride

AO: the-project
Q: Biohack
PAX: OBrother, Icey Hot, Munge, Mathlete, Ocho, Comfort Zone, slappy, KickFlip, Biohack, Flying Dutchman, Flying Dutchman
FNGs: 1 Flying Dutchman
COUNT: 10
WARMUP:
1. Projectivator
2. Overhead clap
3. Imperial Squalker
4. Tempo merkins
5. Cherry pickers

THE THANG:
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.
a. First one over must say the quote (I swear on the soul of my father, Domingo Montoya, you will reach the top alive).
4. Left side plank for 30 sec.
a. Why are you smiling?
b. I know something you don’t know.
c. I’m not left handed
5. Right side plank for 30 sec.
6. My way is not very sportsman-like
a. Hang from the monkey bars for 1 min.
7. Run to the bell.
8. Build immunity to iocane powder.
a. 20 dips
9. Run to K25 hill and to the top.
10. Roll down the hill towards the fire swamp.
11. Run back up and over and leap the fire geyser at the bottom.
12. Ring of fire as we battle rodents of unusual size.
13. Squatting ring of fire as we escape the lightning sand.
14. We are men of action. Lies do not become us.
15. Death march to the bell as we fall into the pit of despair.
16. Not to 50! 50 dips
17. Buddy carry to the playground as we take Westley to Miracle Max
a. Switch out at the parallel bars
18. If only we had a Wheelbarrow
a. Partner wheelbarrow back and forth to the amphitheater
19. Mawage is what bwings us togetwar, today
a. Al Gore while we quote the scene (Wuv, twoo wuv also)
20. The chase! Jail break to the shovel flag. No wammies!
21. My name is Inigo Montoya. You killed my father. Prepare to die.
a. Overhead clap. In cadence. Until it hurts like you’ve been stabbed in the arms.
22. To the pain!
a. Ring of fire.

MARY: A few ab exercises with friends.

ANNOUNCEMENTS:

COT:
“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.

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.

Keating’s Bell

AO: the-project
Q: Rocket
PAX: Comfort Zone, Munge, 3-Peat (Carlos Rodriguez), Mathlete, Tom Tom, OBrother, Rocket
FNGs: None
COUNT: 7
WARMUP:
SSH (IC)
Moroccan nightclub (IC)
Grady Corn (ic)
Cherry pickers (ic)
Upward- and downward-dog

THE THANG:
11s of heels-to-heaven and Bobby Hurley

Dora – 100 merkins, 200 LBC, 300 Squats

MARY:
Circle pick on exercise

ANNOUNCEMENTS:
None

COT:
Words to focus on: Don’t let the old man in. Optimism. Be useful.

Flag Handoff to Slappy

AO: shamrock
Q: Betty
PAX: Oscar Meyer, Base Salary, Glamper, Nadia (Aaron Jacques), skewer, Jardet, Band Camp, Dumpster Dive, Curveball, Honeydew, Steam, Skidmark, Waxjob, Rocket, Anchorman, Stitch, KickFlip, Toretto, Mathlete, The Situation, Mermaid, Free Fall (Justin Whitaker), Nacho Libre, Tailhook, Econoline, 5K, slappy, Guardrail, Commission, OBrother, Voodoo, Baby Boomer, Eliza, Ribbed, Betty, Dragon Slayer, Thunder
FNGs: None
COUNT: 37
Disclaimer given
WARMUP:
SSH,Merkins,Squats,Curtsey Lunges, Cherry Pickers
THE THANG:
Mosey to baseball hill and complete 11’s
Monkey humpers at the top of the hill
Iron Mikes at the bottom
Mosey to the big parking lot with a bernie in the mix and complete the below:
Hub and Spoke Workout
Hub is 5 burpees

Spoke 1- 50 SSH
Hub
Spoke 2-50 Shoulder taps
Hub
Spoke 3-50 Freddy Mercury’s
Hub
Spoke 4- 25 Imperial Walkers
Hub
Spoke 5- 20 Lunges (10 each leg)
Hub .
Spoke 6- 25 Merkins

After we finished this we made out way to the FIA parking lot where we completed a shoulder burning exercise consisting of Merkins, Shoulder Taps and Plank jacks without dropping our knees
Mosey to the straightaway back to the AO and did a series of bear crawls and lunges
Back to flag in enough time for 1 burpee
MARY:
None
ANNOUNCEMENTS:
COT:
This was a very special day as we passed the shovel flag off to a new leader, Slappy! It is going to be extremely exciting to see what he does in the role and how Shamrock is going to thrive under his leadership.

We have all heard the quote, “Strong men create good time, good times creat weak men, weak men create bad times, bad times create strong men.” I head some commentary on this quote from Nick Freitas on this and says, “Bad times don’t create strong men, strong men are made by the influence of other strong men.” He goes on to talk about how strong men are there through good times and bad, but in the bad times, strong men are once again appreciated for what they contribute to society.
I instantly thought of F3 and the group of strong men that I have the privilege of working out beside every morning. All of you have made me a stronger man in all areas of my life and I am thankful for every one of you.

IPC week 4

AO: the-project
Q: Mathlete
PAX: 3-Peat (Carlos Rodriguez), Biohack, OBrother, Ocho, Comfort Zone, Mathlete, Duke, Rocket
FNGs: None
COUNT: 8

WARMUP:
SSH, Grady corn, tempo squats
THE THANG:
IPC wk 4 is too complicated. Here is a link: f3greenwood.wordpress.com/2023/09/24/we-arent-professionals-ipc-2023-week-4/
MARY:
No time
ANNOUNCEMENTS:
2nd F pizza at St. Mary’s Friday. send an order to rocket, bring your own beverages.
COT:
Pray. It seems too simple and easy to be effective, but it’s not and it is. Don’t let the apparent ease of taking a few minutes stop you from doing it at all. Don’t let a high standard keep you from something simple. Prayer is the one thing we can always lean on.