F3 Knoxville

Tag: Mathlete

[lostpearls] Han Solo

AO: lostpearls
Q: Biohack
PAX: Mathlete, Biohack, flyball, Mooch, ScissorHands, Tom Tom, Papa Lock
FNGs: None
COUNT: 7
Warm up
1. B wings (projectivator)
2. Imperial walkers
3. Tie fighters
4. X wings (overhead claps)
5. Spice miners (cherry pickers)

Workout

– Read the quote and complete the exercise then run up and down the hill. Hold a podracer (Al Gore) for the six.
– Scenes:
1. “I have a bad feeling about this” – 10 thrusters
2. “Then I’ll see you in Hell!” – 10 Blockees
3. “Boring conversation anyway” – 50 curls
4. “I thought they smelled bad on the outside!” – 30 heavy squats
5. “Never tell me the odds” – 30 overhead press
6. “You like me because I’m a scoundrel. There aren’t enough scoundrels in your life.” – 30 heavy freddy’s
7. “No reward is worth this.” – 10 Urkey Durkery’s
8. “One thing’s for sure, we’re all gonna be a lot thinner.” – 100 LBCs
9. “What an incredible smell you’ve discovered!” – 20 heavy lunges
10. “Great, kid. Don’t get cocky.” – 20 heavy pickle pointers
11. “I know.” – 30 tricep extensions

Mary
– “You know, sometimes I amaze even myself.”
– “Don’t everyone thank me at once.”

Word

– Star Wars is the classic melodrama: Good guys wear white and bad guys wear black. You know who’s who from the start of a scene. Han Solo is the one exception: he wears black over white. He starts out as a bad guy: selfish, obsessed with money, and only looks out for number one. However, he undergoes a change during the movie; the classic protagonist. At the end of Episode IV A New Hope, after fleeing with his reward, he returns dramatically to save Luke and help destroy the Death Star cementing his place in the Rebel Alliance.

– The journey of Han is an example of coming of age. Look back at yourself as a child and a youth. Were you selfish, obsessed with money, and only looking out for number one? At what point did this start to change for you? When did you start to love sacrificially? Look at your children. Do you see Han Solo in them? Teach them diligently and with patience. With God’s grace, they too may return to dramatically save the day and cement their place in the Rebel Alliance of life.

April Metric

AO: the-project
Q: Tom Tom
PAX: Mathlete, Ocho, Baby Face, Munge, Biohack, TombRaider, Artemis, Nosedive
FNGs: None
COUNT: 9
WARMUP:

Projectivators
Squats
Willy Mays Haze
Cherry pickers — loosen up those legs!

THE THANG:

YOU VS. YOU WORKOUT #4
April & October Challenge
Each AO should offer this workout at least once during the month of April and October.
Every PAX member should keep track of his own reps and submit scores on the form in the link below.
docs.google.com/forms/d/e/1FAIpQLSd3PzswIJNrUsoNEjY53llgqp6bqH3clDy7V9I17T7hdR8M3g/viewform?usp=sharing

Setup:
Use 4 evenly spaced cones or lines, approximately 10 yards / 30 feet apart.

The Workout:
PART 1: RUN
– 10-minute timer
– Begin at Line 1:
1. Run to Line 2 (10 yards) and back
2. Run to Line 3 (20 yards) and back
1. Run to Line 4 (30 yards) and back
1. → That’s 1 rep
– Rinse and repeat for 10 minutes
– Record total reps
– 1-minute rest

PART 2: AMRAP
– 3×2-minute timer (no rest between movements)
– Count total reps (cumulative):
1. 2 minutes AMRAP Side-Straddle Hops (SSH)
2. 2 minutes AMRAP High Knees (count 1 leg)
3. 2 minutes AMRAP Mountain Climbers (count 1 leg)
– 3 minutes rest
– Record total reps from Round 1

THEN… REPEAT THE ENTIRE WORKOUT
Start over from Part 1 and repeat the full circuit. Reset your rep count.

Submit Your Scores (4 Total):
1. Round 1 Run Reps
2. Round 1 AMRAP Reps
3. Round 2 Run Reps
4. Round 2 AMRAP Reps

ANNOUNCEMENTS:

Hardship Hill
Camp Biohack
Other family workouts?

COT:

Wisdom with camping
Prayer & fasting for an oppressed girl

How to file

AO: the-project
Q: Mathlete
PAX: Ocho, Baby Face, Biohack, Nosedive, Erector, Munge, TombRaider, Patch Adams, Mathlete, Tom Tom
FNGs: None
COUNT: 10
WARMUP:
SSH, tempo squats, LBAC, tempo merkins,
THE THANG:
On the back porch: 2 minutes max merkins – this is your income. Double check your W2 by doing your income x2 squats
Mosey to the pool wall and get your dependent info from the top of the fridge with 8 Wall-pees
Mosey to the playground and get your deductions: 3 sets of 5x pull ups and 20x BBS
Mosey to the parallel bars and let yourself down easy when you realize you’re using the standard deduction: 2 sets of 15 inverse rows and 20 Freddie’s
Mosey to the bell and do some calculations: hold a plank for 40 seconds while you calculate the percentage of your outcome, then do the reps.
– 10% diamond Derkins
– 25% step ups
– 30% dips
– 43% split squats
Take it to the post office by making a lap.
But you forgot to write the check, do 25% burpees
Now run it back to the flag
MARY:
Box cutters, basilisks, flutter kicks
ANNOUNCEMENTS:
Hardship Hill, Forg3 Ascents
COT:
1 Timothy 6:10, Luke 18:18-27
Money is necessary, but we must be careful about our relationship with it. As Paul points out, money is not the root of evil, but the Love of money. This requires constant regrounding and cross checking. In my experience, one of the most helpful actions you can take to support a healthy relationship with money is to make giving your top priority.

[lostpearls] April You vs You

AO: lostpearls
Q: Bail Bonds
PAX: Natty, flyball, CareBear, Borg, Mathlete, Biohack, Bail Bonds
FNGs: None
COUNT: 7
WARMUP:
SSH, Cherry Pickers, Lateral Lunges, OH Claps, Seal Claps, Tempo Merkins, X-Factor

THE THANG:
The Workout:
PART 1: RUN
10-minute timer
Begin at Line 1:
Run to Line 2 (10 yards) and back
Run to Line 3 (20 yards) and back
Run to Line 4 (30 yards) and back
→ That’s 1 rep
Rinse and repeat for 10 minutes
Record total reps
1-minute rest

PART 2: AMRAP
3×2-minute timer (no rest between movements)
Count total reps (cumulative):
2 minutes AMRAP Side-Straddle Hops (SSH)
2 minutes AMRAP High Knees (count 1 leg)
2 minutes AMRAP Mountain Climbers (count 1 leg)
3 minutes rest
Record total reps from Round 1

THEN… REPEAT THE ENTIRE WORKOUT
Start over from Part 1 and repeat the full circuit. Reset your rep count.

Submit Your Scores (4 Total):
Round 1 Run Reps
Round 1 AMRAP Reps
Round 2 Run Reps
Round 2 AMRAP Reps

MARY:
None

ANNOUNCEMENTS:
Hardship Hill is 5/17, extra discounts to help tear down

COT:
Change is inevitable. It can be good or bad. Expected or not. But regardless, you can have faith that your Heavenly Father loves you and give Him glory. Trust the process. Don’t be stubborn. Be flexible.
See the attached quote from Chadd Wright.

Elevensies

AO: the-project
Q: Erector
PAX: Baby Face, Borg, Mathlete, Nosedive, Ocho, Tom Tom, Erector
FNGs: None
COUNT: 7
WARMUP:
15 SSH, 10 mountain climbers, 10 tempo merkins, 15 Moroccan night club, 10 tempo squats, 10 harry Rockettes, 5 cherry pickers
THE THANG:
A workout of 11s.
Mosey to the steps beside the amphitheatre: merkins at the bottom and jump squats at the top.
Mosey to the playground: pull-ups at the playground and step ups at the amphitheatre.
Mosey to the East lot: burpees on one side and dive bombers on the other.
We did not complete them all.
MARY:
Plank
ANNOUNCEMENTS:
Sign up for Hardship Hill
COT:
The Barkley Marathons just finished up a couple of weeks ago with no finishers. Any long distance race requires a lot of training to be able to reach the finish line. These are endurance races, not sprints. Our lives are also not a sprint. The author of Hebrews has some words in spiritual endurance.
Hebrews 12:1-3 NASB1995
[1] Therefore, since we have so great a cloud of witnesses surrounding us, let us also lay aside every encumbrance and the sin which so easily entangles us, and let us run with endurance the race that is set before us, [2] fixing our eyes on Jesus, the author and perfecter of faith, who for the joy set before Him endured the cross, despising the shame, and has sat down at the right hand of the throne of God. [3] For consider Him who has endured such hostility by sinners against Himself, so that you will not grow weary and lose heart.
Sin is one of those things that can slow us down and prevent us from reaching our spiritual goals. I encourage you to keep training! Build your endurance so that you may finish the race.
2 Timothy 4:7-8 NASB1995
[7] I have fought the good fight, I have finished the course, I have kept the faith; [8] in the future there is laid up for me the crown of righteousness, which the Lord, the righteous Judge, will award to me on that day; and not only to me, but also to all who have loved His appearing.