F3 Knoxville

Tag: Mathlete

Double Dora

AO: the-project
Q: Haggis
PAX: Mathlete, Chicken Bone, Patch Adams, Ocho, Flying Dutchman, OBrother, Tom Tom, Munge
FNGs: None
COUNT: 9
Q showed up a minute or 2 behind schedule so Ocho helped to get disclaimer and crew to SSH
Q entered with IW Tempo Merkins and Don Quixote

The Thang

Mosey over to bell with heavy items for Double Dora

100,200,300 is Merkins, Squats and LBC for Pax 1
Rd 1 Pax 2 had choice of weighted carry for 30 yards with R arm farmer carry, l arm carry, r shoulder carry, l shoulder, front carry and back carry with r suicides. All pax chose option 1

Rd 2 as the rain started we completed the suicides.

Fun was had by all

Mary : No time

COT: Q shared 7th birthday of Bone Marrow Transplant on Sunday and reiterated how when you battle through all the ups and downs of life it’s important to have support from family friends and everyone in between. It’s a joy to be a part of F3 and grow each day.

Ultimate Frisbee

AO: the-project
Q: Biohack
PAX: Munge, Ocho, Flying Dutchman, Biohack, Mathlete, Chicken Bone, Bolt, Tom Tom
FNGs: None
COUNT: 8
WARMUP:
-Projectivator
-Tempo squats
-Tempo merkins
-Cherry Pickers

THE THANG:

-Mosey to High School parking lot
-Ultimate Frisbee game
-Everyone does a burpee for every turnover
-When you score, pick an exercise for everyone to do

MARY:

ANNOUNCEMENTS:

Convergence this Saturday!

COT:

During the game, we did lots of burpees. Burpees involve getting down and getting back up. Life knocks us down sometimes. It is important to get back up and continue. You have an awesome group of guys around you. We support each other.

52 Pick Up

AO: the-project
Q: Flying Dutchman
PAX: Bolt, Chicken Bone, Flying Dutchman, Haggis, Mathlete, Ocho, Patch Adams, Tom Tom, None
FNGs: 1 None
COUNT: 9
WARMUP:
Neck rolls, arm circles, Grady Corns, Wind mills, Willie Mays Hayes, Hillbilly walkers.
THE THANG:
Mosey to bell. Play 52 pickup. 52 playing cards with different excercises and reps on each. Each person grabs a card, sprint 50 meters deposit the card (cast a vote) and do the excercise. Sprint back until all cards are done.
Exercises include:
Merkins x 25, wide arm merkins x25, diamond merkins x25, SSH x25, Karate Jacks x25, burpees x10, bear crawl, squats x25, lunges x25, Freddy’s x25, flutter kicks x25, box cutters x 25.
After that did Captain Therkins, 25 LBC’s, 25 flutters, 25 Freddy’s, 25 dips, 20 inverted rows and a sprint to the end.
MARY:
None
ANNOUNCEMENTS:

COT:
Read Daniel 2:21 and discussed how God removes Kings and sets them up and how we do not need to be anxious, especially around this election. It does not mean God will do your will, but his will and God will see us through.

Tour of the Project

AO: the-project
Q: Haggis
PAX: Biohack, Chicken Bone, Flying Dutchman, Mathlete, OBrother, Ocho, Patch Adams, Tom Tom, Bolt
FNGs: 1 Bolt
COUNT: 10
WARMUP:
SSH x 20
IW x 15
Tempo Merkins x 10
Don Quixote x 10

THE THANG:
Tour of the Project with running to various points of interest and work to keep our heart rate up.
Johnny Drama calf raises x 10
Outlaws x 10
Squats x 15
E2K x 10
Bear crawl uphill , Crawl bear down
Shake and bake
Monkey Humpers
Lunges (x 10 Front/side/back)
Deconstructed Catalina wine mixers
More Humpers
Cindy time with curls and OHP
Burpees and Flutters
So much fun was had by all and loved the encouragement for all Pax and our FNG

MARY:
Box cutters
Freddy Mercury
Superman/swimmer/banana

ANNOUNCEMENTS:
Brolympics Nov 16
RoCo anniversary in Dec

COT: Faith is not just a one time belief, but a relationship. It takes work and must be followed up regularly. What are you doing to exercise your faith?

Prayers for Bolt’s sleep and for all the men we saw last Thursday that they will feel called to join us in the gloom.

20 24 AMRAP Challenge

AO: the-project
Q: Ocho
PAX: Biohack, Mathlete, OBrother, Borg, Mermaid, Patch Adams, Tom Tom, Munge
FNGs: None
COUNT: 9
WARMUP:
Disclaimers were made. The five pillars were rehearsed. And did just a couple of basic stretches to limber up.

THE THANG:
Headed back to OCHO’S HOUSE OF PAIN (SR CENTER PORCH)

Basic Premise: 20 yard run (off the porch to the track & back) followed by 24 rep exercise repeats AMRAP for 4 minutes.

Run
High Knees (count one leg)
Run
SSH
Run
Freddy Mercuries (2-count, count one leg)
Run
Squats
Run
LBCs
Run
Bonnie Blairs (Jumping Lunges) (count one leg)
Run
Mountain Climbers
Run
Merkins
Run
V-ups
Run
Hand Release Merkins

MARY:
None

ANNOUNCEMENTS:

COT:
Faithfulness in Small Things

Verse:
“Whoever is faithful in very little is also faithful in much, and whoever is unrighteous in very little is also unrighteous in much.” – Luke 16:10 (CSB)

In our lives, both physically and spiritually, it’s often the small, everyday actions that build character and lay the foundation for bigger victories. Whether it’s showing up for workouts, making the right choices in relationships, or committing to daily prayer, consistency in the little things makes a man truly strong. It’s through these daily disciplines that we prepare ourselves for greater responsibilities and challenges.

Quote:
“I am a great believer in luck, and I find the harder I work, the more I have of it.” – Thomas Jefferson

Jefferson’s words remind us that what seems like “luck” or sudden success is often the result of consistent, unseen faithfulness. The small steps we take every day prepare us for when bigger moments of leadership and opportunity arise. Let’s strive to be faithful in the small things, knowing that it is through these that we grow into the leaders we are called to be.