F3 Knoxville

Tag: Mathlete

[clinton-otb] Rucking Bootcamp

AO: clinton-otb
Q: Bail Bonds
PAX: Gmail, Biohazard (Jay Shepherd), Mathlete, Colonel (Alex Wallace), flyball, Natty
FNGs: None
COUNT: 7
Wearing the ruck for everything.

WARMUP:
SSH
Tempo Squats
Calf Raises
Tempo Merkins

THE THANG:
Ruck to the end of the Greenway and back to the flag.
Apollo Onos

Ruck to the concrete stadium seats.
10 reps to 5:
Alternating Step-ups
Dips

Ruck around the park back to the stadium seats.
10 reps to 5:
Right leg Lateral Step-ups
Left leg Lateral Step-ups
Incline Merkins

Ruck back to flag.

MARY:
Imperial Squat Walkers
Plank Hold
Shoulder Taps
Lunges til time.

ANNOUNCEMENTS:
Forg3 coming up next week.
Escape Haw Ridge is coming up in March.

COT:
MLK: “Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.”
This is also a Biblical truth.

Matthew 5:14-16 NLT
[14] “You are the light of the world—like a city on a hilltop that cannot be hidden. [15] No one lights a lamp and then puts it under a basket. Instead, a lamp is placed on a stand, where it gives light to everyone in the house. [16] In the same way, let your good deeds shine out for all to see, so that everyone will praise your heavenly Father.

We need to be that light to those around us and shine where the darkness is. But remember that it’s all for the Glory of God!

Pyramids all over

AO: the-project
Q: Mathlete
PAX: Tom Tom, Ocho, Munge, Flying Dutchman, Mathlete
FNGs: None
COUNT: 5
WARMUP:
SSH, tempo squats, LBACs, Grady corn, tempo merkins, mountain climbers,cherry pickers
THE THANG:
Run around and do pyramids of 5-10-15-10-5 of three exercises
Back porch: Merkins, Squats, LBCs
Bell: Derkins, Step-ups, Heels to heaven
Playground: 5 pull-ups then drydocks, lunges, Imperials walkers
Porch: diamond merkins, iron mikes, box cutters
Bell: Dips, Split squats, Dolly’s
Porch: LBCs, Freddie’s, flutter kicks
MARY:
Plank for 60 seconds
ANNOUNCEMENTS:

COT:
As we proceed in the season of working on new habits, I have been reflecting on my natural tendency to avoid discomfort. It’s easy to let myself slowly slide into a place where relatively low grade unpleasantness is rather difficult for me to endure. I find it’s important for me to keep this muscle trained by intentionally doing things that are contrary to that tendency like walking in the cold without a jacket or eating food I don’t really like. This was emphasized to me when I read a serious story of martyrs in 2 Maccabees where seven brothers are each tortured to death rather than renounce their faith. If I am to be ready to endure the trials placed before me, I must be ready to endure pain, in it’s many forms.

Cardinal VQ Workout @ JUCO – RIP

AO: juco
Q: Mailbox
PAX: Mathlete, Ike, Data, Wanderer, Pelican, Butterknife, Dart Gun, Erector, Guardrail, Lt. Dan, Mailbox, Windex
FNGs: None
COUNT: 12
Performed Cardinals VQ workout

Spoke to the man Cardinal was, the community that f3 is and making the most of today as tomorrow isn’t promised.

Psalm 118:24

This is the day that the Lord has made; let us rejoice and be glad in it.

Top Gun

AO: the-project
Q: Flying Dutchman
PAX: Mathlete, Ocho, Tom Tom, None
FNGs: 1 None
COUNT: 5
WARMUP:
Jog in place
Hillbilly Walkers
Little baby arm circles
Side straddle hop
Cherry pickers
THE THANG:
Mosey to RC, stop halfway, flutter kicks, karate jacks x 10
Mosey rest of the way
Top Gun Workout
5 pull-ups
15 curls, 15 bent rows, 15 curls
3 pull-ups
12 curls, 12 bent rows, 12 curls
1 pull-up
10 curls, 10 bent rows, 10 curls
Jog around parking lot, 15 count Freddy’s
5 pull-ups
15 presses, 15 thrusters, 15 Carolina dry docks
3 pull-ups
12 presses, 12 thrusters, 12 Carolina dry docks
1 pull-up
10 presses. 10 thrusters, 10 Carolina dry docks
Jog around parking lot, 15 box cutters
5 pull-ups
15 dips, 15 triceps press, 15 diamond merkins
3 pull-ups
12 dips, 12 triceps press, 12 diamond merkins
1 pull-up
10 dips, 10 triceps press, 10 diamond merkins
Mosey to flag
Danger Zone Burpees. Every time danger zone is said in the song do a burpee.
MARY:
Hello Dolly’s
Heels to Heaven
ANNOUNCEMENTS:

COT:
Talked about the Maverick character and how he was a loner at the beginning, trying to rely on his own strength and was self focused. That ended badly (spoiler alert). Read 10 verses that talked about God’s strength and guidance in our lives and how we should depend on him and others to guide us and walk with us.
Isaiah 41:10, Phil 4:12-13, Psalm 46:1-3, 2 Thes 3:16, Phil 4:6, Duet 31:6, Mark 12:29-31, Psalm 22-19, Isaiah 40:29, Isaiah 12:2.

[clinton-otb] Tabata Stations

AO: clinton-otb
Q: Bail Bonds
PAX: Colonel (Alex Wallace), Mathlete, flyball, Michael Foster (30 Second Warning)
FNGs: 1 Michael Foster (30 Second Warning)
COUNT: 5
WARMUP:
10 Burpees or 15 Merkins
SSH
TN Rocking Chairs
10 Burpees or 15 Merkins
Cherry Pickers
Triple Threats
10 Burpees or 15 Merkins
Arm Circles, forward and backward
10 Burpees or 15 Merkins
Shoulder Taps
Monkey Humpers
10 Burpees or 15 Merkins

THE THANG:
Tabata timer, 1 minute work, 15 sec transition, 7 stations:
1. 15# Ball Slams
2. 35# KB Thrusters
3. 25# Dumbbell Curls
4. Alternating 15# KB Swings
5. 40# Dumbbell Goblet Squat
6. LBCs
7. Burpees or Merkins

MARY:
Slowsy Jog
Plank Hold

ANNOUNCEMENTS:
Forg3 1/24-26

COT:
In the spirit of resolutions, make a resolution to focus on vs.22-23 and to steer away, repenting of, anything we may struggle with in vs. 19-21. Let’s keep showing up to build discipline and resilience in the physical, mental, and spiritual aspects of our lives, as we lead as men.

Galatians 5:19-23 NLT

[19] When you follow the desires of your sinful nature, the results are very clear: sexual immorality, impurity, lustful pleasures, [20] idolatry, sorcery, hostility, quarreling, jealousy, outbursts of anger, selfish ambition, dissension, division, [21] envy, drunkenness, wild parties, and other sins like these. Let me tell you again, as I have before, that anyone living that sort of life will not inherit the Kingdom of God.

[22] But the Holy Spirit produces this kind of fruit in our lives: love, joy, peace, patience, kindness, goodness, faithfulness, [23] gentleness, and self-control. There is no law against these things!